Weekly Workout Log Template
Printable weekly workout log — day-by-day exercises with sets × reps × weight and notes, plus a week header for goal, body weight, and focus.
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WEEKLY WORKOUT LOG Name: Sample Athlete Week of: July 16, 2026 Goal / focus: Upper/lower split — progressive overload on main lifts ═══════════════════════════════════════════════════════════════════════ WORKOUTS (exercise — sets × reps × weight) ═══════════════════════════════════════════════════════════════════════ MON • Back squat — 4 × 5 × 185 lb (Last set tough; +5 lb next week) • Romanian deadlift — 3 × 8 × 135 lb • Walking lunge — 3 × 12 × bodyweight WED • Bench press — 4 × 5 × 155 lb (Spotter on last set) • Bent-over row — 4 × 8 × 115 lb • Overhead press — 3 × 8 × 75 lb FRI • Deadlift — 3 × 3 × 245 lb (New 3-rep best) • Pull-ups — 4 × AMRAP × bodyweight (9, 8, 7, 6 reps) SAT • Easy run — 30 min × — × — (Zone 2, conversational pace) ═══════════════════════════════════════════════════════════════════════ NOTES (sleep, nutrition, recovery) ═══════════════════════════════════════════════════════════════════════ Sleep averaged ~7.5 hrs. Hit protein target most days. Left knee felt fine after warm-ups. Deload week scheduled in 3 weeks.
About this template
A workout log is the simplest, highest-leverage habit in strength training: the people who make steady progress are almost always the ones who write down what they did. The reason is **progressive overload** — to get stronger you need to do a little more over time (more weight, more reps, or better quality), and you can't reliably add "a little more" if you don't remember last week's numbers. A good weekly log captures four things per set or exercise: the day, the exercise, the **sets × reps × weight** scheme, and a short note ("last set tough," "+5 lb next week," "left knee fine"). Those notes are where the real coaching lives — they flag when to push, when to hold, and when something hurts. Organize the log by training day so a Monday lower-body session and a Wednesday push session stay distinct, and keep a separate notes area for the context that drives performance: sleep, nutrition, soreness, and planned deloads. Print it and keep it in your gym bag, or fill it on your phone — either way the value is the written record you can look back on. Track trends over weeks, not single sessions; an off day means little, but a month of logged sessions shows exactly whether your program is working. This is a personal tracking tool, not medical or training advice — if you're new to lifting or returning from injury, get guidance from a qualified coach or clinician.
When to use it
- Following a weekly strength or hypertrophy program and tracking progressive overload.
- Printing a sheet to keep in your gym bag or on a clipboard.
- Logging sets × reps × weight so you know what to beat next week.
- Recording recovery context (sleep, soreness, nutrition) alongside training.
What to include
- Week, name, goal/focus, and optional body weight.
- Each exercise grouped by training day.
- Sets × reps × weight for every movement.
- Per-exercise notes (form cues, how it felt, next-week plan).
- A general notes area for sleep, nutrition, and recovery.
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