Printable Workout Planner
Build your training week day by day, with exercises, sets and reps already written in, and print it as a one-page weekly planner or as set-by-set daily log sheets. Start from a ready-made template or a blank page.
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Made in your browser; nothing is uploaded. Tick the box when an exercise is done and write the weight you used.
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How to use the Printable Workout Planner
- Choose a template and press Load template, or start with Blank planner.
- Edit each day: give it a focus (for example 'Upper' or 'Rest') and list one exercise per line with sets and reps.
- Set the page: weekly overview, daily log sheets or both, blank rows, weight unit and paper size.
- Add a start date and the number of weeks to print a dated planner for a whole training block.
- Download the PDF or print it, then write the weights you use and tick each exercise when it is done.
Typical sets and reps by goal
There is no single right number, but these widely used ranges are a good starting point when you fill in your planner. Choose a weight that leaves one or two reps "in the tank" at the end of each set.
| Goal | Sets per exercise | Reps per set | Rest between sets |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–12 | 1–2 min |
| Muscular endurance | 2–3 | 12–20+ | 30–60 s |
| Beginner, general fitness | 1–3 | 8–15 | 60–90 s |
Writing exercises the planner understands
Bench press | 4 | 6-8– name, sets and reps separated by a vertical bar.Squat 3x10orSquat 3×10– sets × reps after the name.Plank | 3 | 30 sorEasy run | 1 | 30 min– times work in the reps column.Mobility work– a name on its own prints with empty Sets and Reps boxes to fill in later.
Tips for sticking to the plan
- Progress slowly. When you hit the top of a rep range on every set, add a little weight or a rep next week; the daily log sheets make this easy to see.
- Keep rest days. Muscles adapt between sessions. Try not to train the same muscle group hard on two days in a row.
- Plan the week on Sunday. Print the planner, put the sessions in your calendar like appointments, and hang the page where you will see it.
Frequently asked questions
What do sets and reps mean?
A rep (repetition) is one complete movement, such as one squat. A set is a group of reps done without resting. '3 × 10' means three sets of ten reps, usually with a short rest between sets. Times such as '30 s' or '20 min' work too for planks, intervals or cardio.
How many days a week should I work out?
General U.S. physical activity guidelines for adults suggest at least 150 minutes a week of moderate aerobic activity plus muscle-strengthening activity for all major muscle groups on 2 or more days a week. A three-day full body plan or a four-day upper/lower plan both cover that; beginners can start with the home template.
Which template should I choose?
Full body (3 days) suits beginners and busy weeks because each session trains everything. Upper/Lower (4 days) adds more volume. Push/Pull/Legs (6 days) is for experienced lifters with time to train most days. Running + strength mixes three runs with two short strength sessions, and the home template needs no equipment.
What are the daily log sheets for?
They give each training day its own page with five set columns. In each box write the weight and the reps you actually did (for example 50 × 10), so you can see next week whether to add weight or reps, a simple way to apply progressive overload.
Can I print several weeks at once?
Yes. Choose Weeks to print (up to 12). If you set a start date, each week's pages show the correct dates; without a date you get undated pages labelled Week 1, Week 2 and so on.
Is the planner saved?
Your days and settings are saved in this browser's local storage, so they are still there when you come back. Nothing is uploaded to a server; the PDF is created on your device.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.
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