Workout log booklet for your gym bag, four weeks of training

This workout log booklet folds into a small booklet sized for a gym bag. You get 32 undated pages for four weeks of training, already arranged for saddle stitching on landscape sheets, so you print on both sides, fold the pile in half and staple. The download is a 19 page PDF in US Letter, with half letter pages of 5.5 by 8.5 inches, and in A4, with A5 pages of 148 by 210 mm.

It is an instant download, and nothing is shipped.

How the workout log booklet takes the guessing out of training

Begin with your goals and where you stand today in strength and cardio, then write out up to four workouts with their sets and reps. That way each session starts with a plan.

For each of the four weeks you have a plan page with a recovery check, three strength pages that hold 9 exercises with 4 sets of reps and weight, and a cardio page for time, distance and effort. Records for lifts and cardio, plus a table of your best set each week, make progress plain to see, and a monthly overview with a check-in helps you shape the next block. Folded to half letter or A5, it tucks into a gym bag and lies flat on a bench as you train.

Who this gym log is for

• Gym goers who would rather reach for a thin paper log in their bag than hold a phone between sets
• Beginners on a simple three-day strength program who want to watch their reps and weights go up
• Anyone combining strength work with walking, running, cycling or swimming who wants it all in one place
• People who enjoy an undated four-week format they can print again for every new training block

Design and folding

• Elegant, minimal look: white pages with soft blush pink accents that save ink
• Wide margins, so a home printer will not cut anything off
• US Letter PDF: half letter pages (5.5 x 8.5 in), two to a side, on 11 x 8.5 in landscape sheets. A4 PDF: A5 pages (148 x 210 mm), two to a side, on landscape A4. The order is ready for saddle stitching, so no cutting
• Undated, so you can start in any week, in any year
• Pink fold marks on each sheet, numbered booklet pages and staple marks in the center spread
• Weekly plans begin on Sunday in the US Letter file and on Monday in the A4 file
• No pages for calories, weight loss or body measurements, the focus stays on training

Inside the workout log booklet: 19 PDF pages

1. 1Cover showing the contents, an overview of what is inside and a sample of one week
2. 2Printing help covering the PDF pages and booklet sheets, how the sheets work, two-sided settings, a test sheet tip, steps for manual duplex and a box to note your printer settings
3. 3Imposition and duplex guide with a front and back map of all 8 sheets, a diagram of how the sheets nest, five steps (print, stack, fold, staple, check), and advice on paper weight, checking the page order and stapling with no long reach stapler
4. 4 to 19The booklet, 32 pages on 8 sheets. A cover with lines for your name and start date. A start here page: the booklet in 7 steps, a few gentle rules, your start date, training days per week, your reason for training and a health note. Goals and starting point: why you train, 3 goals with how you will measure them, a starting point for 5 strength exercises and one for cardio. My workouts: 4 templates, A to D, each with a name and 7 exercises with sets and reps, rest between sets and a date to change it. Lift records: 15 rows for the lift, weight and reps, date and previous best. Cardio records and milestones: 8 cardio records, 6 milestones to aim for and proud moments. Four weeks, each with a plan page (focus, 7 days with a plan, a done circle and minutes, a recovery check for sleep, stretching, water and steps, wins and things to watch), 3 strength pages (session and time, 9 exercises with 4 sets of weight and reps, warm-up, cool-down, scales for energy and effort, a new record circle and notes) and a cardio page (8 sessions with day, activity, time, distance and effort, weekly totals, how your body felt and next week). A month at a glance: 31 days to mark strength, cardio, mobility or rest, with totals, active time and your best session. A monthly check-in: sessions done versus planned, scales for energy, sleep and mood, what went well, what got in the way, where you feel stronger, recovery notes and next month. Progress and next block: your best set each week for 9 exercises and a plan for the next four weeks. Form notes: 14 rows for the exercise, setup, form cues and machine settings. A notes page. A back page with notes for the next block

Your download

• Folded Workout Log Booklet in US Letter, a 19 page PDF
• Folded Workout Log Booklet in A4, a 19 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

• The file is designed for two-sided printing and folding. It is not a hyperlinked digital planner, and paper, a cover and a stapler are not included.
• You are buying a digital file. Nothing is shipped.
• Printed colors can look a little different from your screen.
• For personal use. Please do not share, resell or redistribute the files.
• Digital files cannot be returned. If a file will not open or print properly, email us and we will help right away.
• This booklet is for recording your own training and is not medical advice. Check with your doctor before taking up a new exercise program, and stop if something hurts.
• Printers line up the back of a sheet slightly differently, so print one test sheet on plain paper first.

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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