TN workout log inserts for a standard traveler's notebook

This TN workout log is a set of inserts for a standard-size traveler's notebook (4.33 x 8.25 in, 110 x 210 mm). It brings together a training split, an exercise library, four weekly plans, twelve workout pages, two cardio logs, a habit tracker, measurements, personal bests and a monthly check-in. You get 28 undated insert pages printed on 7 sheets, with cut lines, crop marks and fold marks, in a US Letter and an A4 PDF. Print on both sides, cut, fold and staple, and it becomes one thin booklet.

It downloads instantly, and nothing is shipped.

How the TN workout log keeps your training month together

Your entire month of workouts fits in a single insert that stays inside your notebook cover. Lay out your normal week on the split page, then plan every week by day, with minutes, steps and sleep, and tick each session as you complete it.

Every workout page holds 9 exercises with 4 sets of reps and weight, plus room for warm-up, cardio and cool-down and 1 to 5 scales for effort and energy, so you can tell when you are ready to go heavier or do more reps. Cardio, measurements and personal bests each have their own records near the back, and a monthly check-in helps you see where you got stronger. It is undated, so begin any week and reprint the middle sheet whenever you want an extra week.

Who this traveler's notebook fitness insert is for

• Anyone carrying a standard-size traveler's notebook or a leather journal cover who would like a matching fitness insert
• People training at the gym or at home who want to note sets, reps and weights and watch them climb week after week
• Walkers, runners, swimmers and cyclists who like a simple paper cardio record beside their strength work
• Anyone beginning a new routine who wants light structure: a weekly plan, a habit tracker and a monthly check-in

Design, sizes and binding

• Elegant, minimal pages in white with soft blush pink accents that save ink
• Wide margins, so your home printer will not clip anything
• Landscape US Letter (8.5 x 11 in) and A4 (210 x 297 mm) sheets, each holding two 110 x 210 mm pages with dashed cut lines, crop marks and fold marks in the center
• Undated, so you can begin any week, in any year
• A workout themed insert set, separate from the PetiteDiary Traveler's Notebook Inserts (weekly, daily, travel journal and habit tracker)
• Week plans begin on Sunday in the US Letter file and on Monday in the A4 file
• Pages already sit in booklet order: page 1 is the front cover, page 28 is the back cover, and the middle sheet holds one complete week

Inside the TN workout log: 16 PDF pages

1. 1Cover showing the contents and the insert size
2. 2Printing, cutting, folding and binding instructions, with a table matching PDF pages to booklet pages on each of the 7 sheets
3. 3 and 4Sheet 1, the outer cover sheet: a front cover (owner, training for, start date, number), a back cover asking for return if found, a My training page (start date, training goal, days per week you can train, your why, 4 goals, your starting point, rewards, health notes and a reminder that it is not medical advice) and a lined page for training notes
4. 5 and 6Sheet 2, holding the training split (your typical week by day with focus, strength, cardio or rest and minutes, 5 warm-up moves, 5 cool-down stretches, 8 equipment boxes and ideas for rest days), the exercise library (24 rows with exercise, muscles worked, starting weight and form cues, plus moves you want to try), a monthly habit tracker (6 habits over 31 days, with active and rest day counts) and the monthly check-in (sessions done, cardio minutes, favorite session, what got stronger, what felt hard, a 1 to 5 score, 3 focus points for next month and what you are proud of)
5. 7 and 8Sheet 3, with the plan for week 1 and one workout page, plus measurements (weight, chest, waist, hips, thigh, upper arm, calf and resting pulse across 5 dated columns, 6 wins that are not about the scale, and how your body feels) and personal bests (11 strength rows for the lift, best, reps and date; 8 cardio and endurance rows such as 1 mile, 5K, 10K, plank hold, push-ups in a row and longest walk; and the next record you are chasing)
6. 9 and 10Sheet 4, with two workout pages and two cardio logs, each with 23 rows for date, activity, time, distance, pace and effort on a 1 to 10 scale, plus totals for time, distance and sessions
7. 11 to 14Sheets 5 and 6, holding the plans for week 2 and week 4 and six workout pages
8. 15 and 16Sheet 7, the middle sheet, which holds a full week: a week plan (the week's focus, 7 days each with a workout plan, minutes, steps, sleep and a done circle, sessions planned versus done, wins, notes for next week and a 1 to 5 energy scale) and three workout pages (session name and time, warm-up, 9 exercises with 4 sets of weight x reps, cardio and finisher, cool-down, scales for energy and effort, and notes). Print it again for each extra week

Files in your download

• TN Workout Log in US Letter, a 16 page PDF
• TN Workout Log in A4, a 16 page PDF
• Read Me First, a brief printing guide (PDF)

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 only the pages you need, as often as you like, for your own personal use.

Good to know

• These are PDF inserts you print, cut and fold yourself. They are not a hyperlinked digital planner, though you can import the PDF into most note taking apps and write on it.
• You are buying a digital file. Nothing physical is mailed.
• Printed colors may differ a little from your screen.
• For personal use only. Please do not share, resell or redistribute the files.
• Digital files cannot be returned. If a file does not open or print properly, email us and we will help right away.
• Once cut and folded, each page is 4.33 x 8.25 in (110 x 210 mm), the standard traveler's notebook size. You do the cutting and binding, and no notebook cover is included.
• This log helps you organize your training and is not medical advice. Speak with your doctor before beginning a new exercise program, and stop any movement that hurts.

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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