How to use the workout planner printable
- Add each exercise and pick the day it belongs to. Fill in sets, reps or time and weight if you know them, or leave them blank to write in later.
- Set the blank rows per day so that every day has extra space, and choose which day the week starts on.
- Untick the weight column if you do not use it, and add a week of label if you want one.
- Print the planner and tick the Done box for each exercise you complete.
A week with five exercises and two spare rows a day
Squats and push-ups on Monday, a brisk walk on Wednesday, dumbbell rows on Friday and a plank on Saturday are five exercises. With two blank rows a day, Monday has 4 rows, Wednesday, Friday and Saturday have 3 each, and Tuesday, Thursday and Sunday have 2 each, for 19 rows in all.
Every day of the week gets at least one row even if nothing is planned and no blank rows are requested. The Day column shows each day's name on its first row.
Seven days on a single page
The planner lists every day of the week in order, starting on Monday or Sunday as you choose. Each day shows the exercises you entered, followed by the blank rows you asked for. Columns hold the day, the exercise, sets, reps or time, weight and a box to tick when it is done. If the list is long, it continues on a second page.
A rest day simply has no exercises entered and only blank rows. The planner has no rules about what a good week looks like and does not count calories, rest or progress.
A planning sheet only
The page is a place to write down a plan. It makes no claims about health or results, and it is not medical advice. If you are new to exercise, or have a health condition, ask a qualified professional about a program that suits you.
To log a daily routine rather than a weekly plan, the habit tracker prints a monthly grid. The one rep max calculator and the barbell plate calculator help with the numbers you write in. Everything is made in your browser. Nothing you type is uploaded or stored on a server.
Assumptions and limits
- The weekly plan covers all seven days, in the order you choose.
- Sets, reps and weight are free text, so you can write 3, 10 or 45 sec.
- Up to 49 exercises fit, and up to 8 blank rows per day.
- The page is a plan only and not medical or training advice.
Frequently asked questions
Can I put more than one exercise on a day?
Yes. Add as many exercises as you like for a day, up to the limit, and they print in the order you entered them.
What if I do not know the sets and reps yet?
Leave them blank. The cells print empty so you can write them in by hand.
How do I plan a rest day?
Just leave the day without exercises. It still prints with blank rows, so you can write notes if you want.
Is this a recommended routine?
No. The default exercises are only examples to show how the page fills in. Replace them with your own plan, and talk to a qualified professional before starting a new program.