A5 Weekly Workout Tracker Inserts: Gym Log, PR Tracker and Cardio Pages

A5 weekly workout tracker pages for planning your training week and recording every exercise, set, rep and weight. The 26 undated inserts are made for A5 or Half Letter ring binders and discbound planners, and print-and-cut A4 and Letter versions are part of the set. It's an instant PDF download.

Seeing your progress written down is one of the best reasons to keep showing up.

How the A5 weekly workout tracker keeps you consistent

Map out the week across two pages, giving each day a focus, a time slot and a quick checklist. Then record your sessions in a gym log that fits two days on every page, each with 8 rows for exercises, sets, reps, weight and notes.

For longer sessions there's a single session log with room for five sets per exercise. A cardio log, a weekly summary, a PR tracker and lift progress tables covering six weeks turn your effort into numbers you can actually see. The 14 mm inner margin trades sides between odd and even pages, so double-sided copies open as proper spreads. Nothing is dated, so begin in any week and reprint the plan, gym log and summary whenever you train.

Who this workout tracker is for

• Owners of an A5 six-ring binder, a Half Letter binder or a junior discbound planner who want a workout section in that size
• Gym beginners who'd like a simple weekly plan and a clear spot for sets, reps and weight
• Strength training fans who record personal records and follow a single lift over six weeks
• Anyone easing back into a routine, at home or at the gym, who enjoys seeing real progress on paper

Design and binder details

• Elegant and minimal: white pages, blush pink accents and very little ink
• Wide margins on every page, so a home printer won't trim anything
• Portrait A5 at 148 x 210 mm and Half Letter at 5.5 x 8.5 in, plus print-and-cut sheets for A4 or US Letter
• Undated, so you can begin in any week of any year
• Mirrored margins: 14 mm for binding on the left of odd pages and the right of even pages, 8 mm on the outside
• Roomy 6.5 mm line spacing and type kept at 8.5 pt or above, easy to scribble on between sets
• A dashed center line and cut ticks on the print-and-cut sheets, so one cut gives two pages
• Use it in a binder or on a clipboard, or ask a print shop to spiral bind it

What's inside: 26 pages

1. 1Cover listing every spread, with your name and start date
2. 2Training goals (left side), a brief intro, why I train, how I'd like to feel and 5 numbered goals for the coming 12 weeks
3. 3Training goals (right side), 6 small habits that support training, how I'll reward consistency, a 7-day split table marking each day's focus or rest and active days, and a health note
4. 4Weekly workout plan (left side), an intention for the week and Monday, Tuesday and Wednesday, each with a focus, a time and 4 checklist lines
5. 5Weekly workout plan (right side), Thursday through Sunday with focus, time and 3 checklist lines each, plus a checklist for meal prep and recovery
6. 6 to 8Gym log, pairing Monday with Tuesday, Wednesday with Thursday and Friday with Saturday on one page each. Every day gets its focus, a time and 8 rows where you list the movement, then sets, reps, load and a note
7. 9Gym log for Sunday, an 11-row table, plus the session where I felt strongest, what to adjust next week and how recovery and sleep went
8. 10Single session log (left side), a name for the session, how energized I felt going in and coming out (1 to 5), warm-up boxes to tick and 9 rows for the main lifts, each with space for five sets
9. 11Single session log (right side), 5 extra main work rows, cool-down and stretching, what felt good and what to try next time
10. 12Cardio log, 19 rows for date, type, time, distance, effort from 1 to 10 and how I felt
11. 13Cardio log (right side), a five-week table of minutes, distance and sessions, my favorite cardio, my next goal, how my stamina is changing and notes
12. 14Weekly summary (left side), workouts completed, total minutes, rest days and new PRs, plus a weekly grid for strength, cardio, stretch, rest, steps, water and 7+ hours of sleep
13. 15Weekly summary (right side), this week's wins, what got in the way, a 1 to 10 score for the week and my plan for next week
14. 16PR tracker, 16 rows with columns for a starting number, four PR attempts and your best. Eight lifts come pre-printed (squat, deadlift, bench press, overhead press, hip thrust, row, pull-up, lunge) and eight rows are yours to name
15. 17PR tracker (right side), bodyweight bests, the PR I'm proudest of, the next one I'm chasing and what helped me get there
16. 18 and 19Lift progress, four 6-week tables, one lift each, with weight, reps, sets and 5 how-it-felt circles, plus an intro and what I'm noticing
17. 20Progress notes, a weekly strength and energy check-in for weeks 1 to 4, what I'm getting stronger at and what feels easier now
18. 21Progress notes (right side), form cues to remember, aches and how I dealt with them, and notes
19. 22Monthly workout calendar, a color key for upper, lower, full body, cardio, stretch and rest days, 31 numbered day boxes and notes
20. 23Month in review, workouts this month, active minutes, days of each type, my favorite session, what I learned and 3 goals for next month
21. 24 and 25Gym bag checklist, lists for essentials, clothes, training and after, pre-workout snack ideas and today's playlist
22. 26Lined notes page with a date line

What you download

• A5 PDF of the Weekly Workout Tracker A5 & Half Letter Inserts, 26 pages at 148 x 210 mm
• Half Letter PDF of the same inserts, 26 pages at 5.5 x 8.5 in
• A4 print-and-cut PDF, 13 landscape sheets with two A5 pages each
• US Letter print-and-cut PDF, 13 landscape sheets with two half letter pages each
• Read Me First (PDF), a printing, cutting and hole punching guide with a page finder

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print the A5 or Half Letter file on small paper, or print a print-and-cut file on A4 or US Letter paper and cut each sheet in half.
• Print only the pages you need, as often as you like, for your own personal use.

Good to know, plus a health note

• These are PDFs designed for printing, not a hyperlinked digital planner. You can still import the file into most note taking apps and write on it.
• This is a digital download. No physical item is shipped.
• Colors may look slightly different on paper than on your screen.
• For personal use only. Please don't share, resell or redistribute the files.
• Digital files can't be returned, but if a file won't open or print correctly, email us and we'll help right away.
• We skipped punch marks because every binder brand spaces its rings a little differently. Your own A5 6-hole, junior or disc punch works along the wide inside edge.
• Use it to plan and record your own training. It gives no medical advice and can't stand in for your doctor or another qualified expert. Speak with your doctor before you begin any new exercise program, and pay attention to how your body feels.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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