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Printable exercise log

Log every set, rep and weight.

Content

Dates

Week starts on

Look

Paper size
Orientation

Colour

See preview

Processed in your browser. Nothing is uploaded.

How to make a exercise log

  1. 1

    Change the title, and add a name or subtitle if you like.

  2. 2

    Pick the start date and how many days to print.

  3. 3

    Pick a colour, and switch on “Fillable PDF” if you want to type into it.

  4. 4

    Download the PDF and print it at 100% scale.

About this exercise log

An exercise log is how you make steady progress in the gym: write down every exercise, the weight, sets and reps, so next time you know exactly what to beat. A cardio section records time, distance and intensity, and a quick note says how the session felt.

Print a dated page for each workout day.

What’s on the page

  • A header with workout, start time, energy (1–5).
  • Strength: a table with columns for Exercise, Set 1, Set 2, Set 3, Set 4, Notes.
  • Cardio: a table with columns for Activity, Time, Distance, Intensity, Calories.
  • How it felt: lined space to write in.

Tips

  • Add a little weight or one rep when you hit the top of your rep range.
  • Note pain or poor form; it’s a sign to ease off.
  • Track pace and distance for runs with the running calculator.

Made to fit, then printed

Everything on this exercise log can be changed before you print: the title, the dates, the colour, the paper size and orientation. The page is drawn on your device and nothing is uploaded. Find more printables.

Frequently asked questions

Is this the same as a workout tracker?

Yes. It tracks each workout in detail. For weekly body measurements, use the fitness tracker.

What paper size should I print on?

Choose A4 or US Letter before downloading, and print at 100% or “Actual size”. Portrait and landscape layouts are both available.

Can I fill in the exercise log on my phone or tablet?

Yes. Switch on “Fillable PDF” before downloading and the PDF gets typing boxes and tick boxes you can use in most PDF apps. Or print it and use a pen.

Can I print several days at once?

Yes. Pick the start date and how many days you need; each day gets its own page with the right dates, all in one PDF.

Can I remove the atifo.app line at the bottom?

Yes. Switch off “Show atifo.app credit” in the Look section and the PDF has no branding at all.

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