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Printable workout planner

Plan the week’s workouts and rest days.

Content

Dates

Week starts on

Look

Paper size
Orientation

Colour

See preview

Processed in your browser. Nothing is uploaded.

How to make a workout planner

  1. 1

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

  2. 2

    Pick the start date and how many weeks 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 workout planner

A workout planner sets out the week before it starts: which days you train, what type of workout, the main exercises, and which days you rest. Planning ahead makes it far more likely you’ll actually go.

Record what you actually did, with weights and reps, in the exercise log.

What’s on the page

  • A header with goal this week.
  • A table with columns for Day, Workout type, Exercises, Sets × reps, Time, Done.
  • Notes: lined space to write in.

Tips

  • Alternate hard and easy days, and schedule at least one rest day.
  • Write the time of day; a workout with a time slot gets done.
  • Increase load gradually, around 5–10% a week.

Made to fit, then printed

Everything on this workout planner 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

How many days a week should I work out?

Health guidelines suggest at least 150 minutes of moderate activity a week plus two strength sessions. Three to five sessions suits most people.

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.

Can I print several weeks at once?

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

Can I fill in the workout planner 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.

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.

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