Workout log printable for strength training, PRs and progressive overload

This workout log printable is built for strength training: map out your split, record each set and see your numbers rise week after week. The 12 undated pages cover training goals, a detailed log and a compact log, personal records, progressive overload and recovery. You get a PDF in US Letter and A4 as an instant download.

Pounds or kilograms, commercial gym or garage setup, it fits the way you train.

How this workout log printable helps you get stronger

Lay out the week on a split planner, then note weight, reps and RPE for every set of as many as six exercises in a single session. Your 1, 3 and 5 rep maxes sit together in one PR table. The progressive overload page follows a single lift across 10 weeks, so you can tell when it is time to load a little more.

A 12 week color-in chart and a recovery check-in for soreness, sleep and energy keep you consistent without pushing too hard.

Who this lifting log is for

• Beginners learning the main lifts who want to see steady gains in writing
• Experienced lifters starting a fresh program or going after new PRs
• Women lifting weights at a gym or in a home gym
• Anyone who would rather carry a clipboard than tap through a fitness app

Design and printing

• Minimal white layouts with blush pink accents that barely use any ink
• Generous margins, so home printers will not crop the edges
• Two portrait sizes: US Letter (8.5 x 11 in) and A4 (210 x 297 mm)
• No dates, works in pounds or kilograms, and any week can be your first
• Keep it in a binder or on a clipboard, or have a print shop spiral bind it

Inside the workout log printable: 12 pages

1. 1Front cover showing a page index, with lines for your name and the day you begin
2. 2Your training goals: sessions each week, gym or home, how long you train, lbs or kg, why you lift, a table of goals for 7 lifts or skills, supportive habits and how you will celebrate
3. 3A weekly split planner with a key for focus areas, a 7 day table for focus, main lifts, accessories and time, sample splits (full body, upper and lower, push pull legs, glutes) and a packing list for your gym bag
4. 4A full session log for 6 exercises, each with 5 sets to record weight, reps and RPE, rest and notes, plus energy before you start, warm-up, cool-down and notes for next time
5. 5A compact log fitting 2 sessions per page, each with 9 exercises for sets x reps, weight, rest and notes, and a scale for energy
6. 6A personal records table for 1, 3 and 5 rep maxes with dates, covering squat, bench, deadlift, overhead press, hip thrust, pull-up and others
7. 7A progressive overload page with 2 lifts, each followed for 10 weeks with weight, sets x reps, RPE and how it felt
8. 8An exercise library sorted by muscle group: chest, back, shoulders, arms, quads, glutes and hamstrings, core and full body
9. 9Optional body measurements at the start and at weeks 4, 8 and 12, plus 1 to 5 ratings for strength, energy, sleep, confidence and mood
10. 10A 12 week chart where you color each session by type, with a check-in at the halfway mark and a reward
11. 11Recovery and sleep for 7 days: hours slept, sleep quality, soreness, energy, stretching and walking, plus a toolbox of recovery ideas
12. 12A month in review with sessions completed versus planned, new PRs, lifts that went up and your focus for the coming month

What you will download

• Strength Training Log, US Letter PDF (12 pages)
• Strength Training Log, A4 PDF (12 pages)
• Read Me First, a short 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

• This is a print-ready PDF rather than a hyperlinked digital planner. Most note taking apps can import it if you would like to write on a tablet.
• Only a digital file is delivered. Nothing is mailed to you.
• Printed colors may vary a little from your screen.
• The files are for your own personal use. Sharing, reselling or redistributing them is not allowed.
• Digital products cannot be returned, but if a file refuses to open or print properly, email us and we will help quickly.
• Use this log only to track and plan your own training. It is not medical advice and cannot replace your doctor, a physiotherapist or a qualified coach. Check with your doctor before taking up a new exercise program, and pay attention to your body.

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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