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Weekly Workout Log Template

The document contains a collection of exercise log templates designed for tracking various workout movements over a week. It includes sections for recording sets, reps, load, and specific movements categorized by type. The templates can be used independently or in conjunction with a Weight Journal spreadsheet.

Uploaded by

Rob Crisp
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
5 views16 pages

Weekly Workout Log Template

The document contains a collection of exercise log templates designed for tracking various workout movements over a week. It includes sections for recording sets, reps, load, and specific movements categorized by type. The templates can be used independently or in conjunction with a Weight Journal spreadsheet.

Uploaded by

Rob Crisp
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Exercise Log

Template Collection
of spreadsheets (linked below), they may
also be used independently.

[Link]

You may also use these templates


without the Weight Journal spreadsheet.
Setup
Exercise Log Sets Sets Reps Reps Load Round Level
(Min) (Max) (Min) (Max) (Start) to ???

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Setup
Exercise Log Sets Sets Reps Reps Load Round Level
(Min) (Max) (Min) (Max) (Start) to ???

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Setup Week
Exercise Log Sets Sets Reps Reps Load Round Level Sets Reps
(Min) (Max) (Min) (Max) (Start) to ???

Day 1
Hip Hinge Movement 4 6 4 6 --- 5 Novice 3 #NAME? #NAME?
Pulling Movement 3 5 8 12 --- 5 Novice 3 W #NAME? #NAME?
S
e
Pushing Movement e 3 5 8 12 --- 5 Novice 3 e #NAME? #NAME?
t
Squat/Lunge Movement 3 5 8 12 --- 5 Novice 3 k #NAME? #NAME?
u
p
Goal Specific Movement 2 4 --- --- --- 1 #NAME? #NAME?
Goal Specific Movement 2 4 --- --- --- #NAME? #NAME?
Day 2
Pushing Movement 4 6 4 6 --- 5 Novice 3 #NAME? #NAME?
Pulling Movement 3 5 8 12 --- 5 Novice 3 W #NAME? #NAME?
S
e
Squat/Lunge Movement e 3 5 8 12 --- 5 Novice 3 e #NAME? #NAME?
t
Hip Hinge Movement 3 5 8 12 --- 5 Novice 3 k #NAME? #NAME?
u
p
Goal Specific Movement 2 4 --- --- --- 1 #NAME? #NAME?
Goal Specific Movement 2 4 --- --- --- #NAME? #NAME?
Day 3
Squat/Lunge Movement 4 6 4 6 --- 5 #NAME? #NAME?
Hip Hinge Movement 3 5 8 12 --- 5 W #NAME? #NAME?
S
e
Pushing Movement e 3 5 8 12 --- 5 e #NAME? #NAME?
t
Pulling Movement 3 5 8 12 --- 5 k #NAME? #NAME?
u
p
Goal Specific Movement 2 4 --- --- --- 1 #NAME? #NAME?
Goal Specific Movement 2 4 --- --- --- #NAME? #NAME?
Week 1
Load 1 100%? Notes Level

--- ### Novice 3


W W W W
--- ### Novice 3 W W W D W W W W D W D
e e e e
e e e e e e e e e e e
--- ### Novice 3 e e e l e e e e l e
e e e
l
e
k k k k
--- ### Novice 3 k k k o k k k k o k o
a a a
1 1 1 1
--- ### 0 2 3 4 d 5 6 7 8 d 9
0 1 2
d
3
--- ### 0

--- ### Novice 3


W W W W
--- ### Novice 3 W W W D W W W W D W D
e e e e
e e e e e e e e e e e
--- ### Novice 3 e e e l e e e e l e
e e e
l
e
k k k k
--- ### Novice 3 k k k o k k k k o k o
a a a
1 1 1 1
--- ### 0 2 3 4 d 5 6 7 8 d 9
0 1 2
d
3
--- ### 0

--- ### 0
W W W W
--- ### 0 W W W D W W W W D W D
e e e e
e e e e e e e e e e e
--- ### 0 e e e l e e e e l e
e e e
l
e
k k k k
--- ### 0 k k k o k k k k o k o
a a a
1 1 1 1
--- ### 0 2 3 4 d 5 6 7 8 d 9
0 1 2
d
3
--- ### 0
W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6
Setup Week
Exercise Log Sets Sets Reps Reps Load Round Level Sets Reps
(Min) (Max) (Min) (Max) (Start) to ???

Day 1
Squatting Movement 3 5 4 6 --- 5 Novice 3 #NAME? #NAME?
Vertical Pushing Movement 3 5 8 12 --- 5 Novice 3 W #NAME? #NAME?
S
e
Single Leg (Quad) Movement e 3 5 8 12 --- 5 Novice 3 e #NAME? #NAME?
t
Horizontal Pushing Movement 3 5 12 18 --- 5 Novice 3 k #NAME? #NAME?
u
p
Anterior Isolation 2 4 --- --- --- 1 #NAME? #NAME?
Anterior Isolation 2 4 --- --- --- #NAME? #NAME?
Day 2
Hip Hinge Movement 3 5 4 6 --- 5 Novice 3 #NAME? #NAME?
Vertical Pulling Movement 3 5 8 12 --- 5 Novice 3 W #NAME? #NAME?
S
e
Hamstring Focused Movement e 3 5 8 12 --- 5 Novice 3 e #NAME? #NAME?
t
Horizontal Pulling Movement 3 5 12 18 --- 5 Novice 3 k #NAME? #NAME?
u
p
Posterior Isolation 2 4 --- --- --- 1 #NAME? #NAME?
Posterior Isolation 2 4 --- --- --- #NAME? #NAME?
Day 3
Horizontal Pushing Movement 3 5 4 6 --- 5 Novice 3 #NAME? #NAME?
Squatting Movement 3 5 8 12 --- 5 Novice 3 W #NAME? #NAME?
S
e
Vertical Pushing Movement e 3 5 8 12 --- 5 Novice 3 e #NAME? #NAME?
t
Single Leg (Quad) Movement 3 5 12 18 --- 5 Novice 3 k #NAME? #NAME?
u
p
Anterior Isolation 2 4 --- --- --- 1 #NAME? #NAME?
Anterior Isolation 2 4 --- --- --- #NAME? #NAME?
Day 4
Horizontal Pulling Movement 3 5 4 6 --- 5 Novice 3 #NAME? #NAME?
Hip Hinge Movement 3 5 8 12 --- 5 Novice 3 W #NAME? #NAME?
S
e
Vertical Pulling Movement e 3 5 8 12 --- 5 Novice 3 e #NAME? #NAME?
t
Hamstring Focused Movement 3 5 12 18 --- 5 Novice 3 k #NAME? #NAME?
u
p
Posterior Isolation 2 4 --- --- --- 1 #NAME? #NAME?
Posterior Isolation 2 4 --- --- --- #NAME? #NAME?
Week 1
Load 1 100%? Notes Level

--- ### Novice 3


W W W W
--- ### Novice 3 W W W D W W W W D W D
e e e e
e e e e e e e e e e e
--- ### Novice 3 e e e l e e e e l e
e e e
l
e
k k k k
--- ### Novice 3 k k k o k k k k o k o
a a a
1 1 1 1
--- ### 0 2 3 4 d 5 6 7 8 d 9
0 1 2
d
3
--- ### 0

--- ### Novice 3


W W W W
--- ### Novice 3 W W W D W W W W D W D
e e e e
e e e e e e e e e e e
--- ### Novice 3 e e e l e e e e l e
e e e
l
e
k k k k
--- ### Novice 3 k k k o k k k k o k o
a a a
1 1 1 1
--- ### 0 2 3 4 d 5 6 7 8 d 9
0 1 2
d
3
--- ### 0

--- ### Novice 3


W W W W
--- ### Novice 3 W W W D W W W W D W D
e e e e
e e e e e e e e e e e
--- ### Novice 3 e e e l e e e e l e
e e e
l
e
k k k k
--- ### Novice 3 k k k o k k k k o k o
a a a
1 1 1 1
--- ### 0 2 3 4 d 5 6 7 8 d 9
0 1 2
d
3
--- ### 0

--- ### Novice 3


W W W W
--- ### Novice 3 W W W D W W W W D W D
e e e e
e e e e e e e e e e e
--- ### Novice 3 e e e l e e e e l e
e e e
l
e
k k k k
--- ### Novice 3 k k k o k k k k o k o
a a a
1 1 1 1
--- ### 0 2 3 4 d 5 6 7 8 d 9
0 1 2
d
3
--- ### 0
W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6
Setup Week
Exercise Log Sets Sets Reps Reps Load Round Level Sets Reps
(Min) (Max) (Min) (Max) (Start) to ???

Day 1
Horizontal Pushing Movement 4 6 4 6 --- 5 Novice 3 #NAME? #NAME?
Horizontal Pulling Movement 4 6 4 6 --- 5 Novice 3 W #NAME? #NAME?
S
e
Vertical Pushing Movement e 3 5 8 12 --- 5 Novice 3 e #NAME? #NAME?
t
Vertical Pulling Movement 3 5 8 12 --- 5 Novice 3 k #NAME? #NAME?
u
p
Upper Body Isolation Movement 2 4 8 12 --- 5 Intermedi 1 #NAME? #NAME?
Upper Body Isolation Movement 2 4 8 12 --- 5 Intermedi #NAME? #NAME?
Day 2
Squat/Lunge Movement 4 6 4 6 --- 5 Novice 3 #NAME? #NAME?
W
Hip Hinge Movement S 4 6 4 6 --- 5 Novice 3 #NAME? #NAME?
e
e
e
Single Leg (Quad) Movement t 3 5 8 12 --- 5 Novice 3 k
#NAME? #NAME?
u
Hamstring Focused Movement p 3 5 8 12 --- 5 Intermedi #NAME? #NAME?
1
Calf Isolation Movement 4 6 8 12 --- 5 Novice 3 #NAME? #NAME?
Day 3
Vertical Pulling Movement 3 5 4 6 --- 5 Novice 3 #NAME? #NAME?
W
Horizontal Pulling Movement S 3 5 8 12 --- 5 Novice 3 #NAME? #NAME?
e
e
e
Bicep Isolation Movement t 3 5 8 12 --- 5 Novice 3 k
#NAME? #NAME?
u
Trap Focused Movement p 3 5 8 12 --- 5 Novice 3 #NAME? #NAME?
1
Goal Specific Movement --- --- --- --- --- #NAME? #NAME?
Day 4
Vertical Pushing Movement 3 5 4 6 --- 5 Novice 1 #NAME? #NAME?
W
Horizontal Pushing Movement S 3 5 8 12 --- 5 Novice 1 #NAME? #NAME?
e
e
e
Chest Isolation Movement t 3 5 12 18 --- 5 Novice 1 k
#NAME? #NAME?
u
Tricep Isolation Movement p 3 5 8 12 --- 5 Novice 1 #NAME? #NAME?
1
Goal Specific Movement --- --- --- --- --- #NAME? #NAME?
Day 5
Hip Hinge Movement 4 6 8 12 --- #NAME? #NAME?
W
Squat/Lunge Movement S 3 5 8 12 --- #NAME? #NAME?
e
e
e
Hamstring Focused Movement t 3 5 12 18 --- k
#NAME? #NAME?
u
Single Leg (Quad) Movement p 3 5 12 18 --- #NAME? #NAME?
1
Calf Isolation Movement 4 6 12 18 --- #NAME? #NAME?
Week 1
Load 1 100%? Notes Level

--- ### Novice 3


W W W W
--- ### Novice 3 W W W D W W W W D W D
e e e e
e e e e e e e e e e e
--- ### Novice 3 e e e l e e e e l e
e e e
l
e
k k k k
--- ### Novice 3 k k k o k k k k o k o
a a a
1 1 1 1
--- ### Intermedi 2 3 4 d 5 6 7 8 d 9
0 1 2
d
3
--- ### Intermedi

--- ### Novice 3 W W W W


W W W D W W W W D W D
--- ### Novice 3 e e e e
e e e e e e e e e e e
e e e e
e e e l e e e e l e l
--- ### Novice 3 k k k o k k k k o k
k k k
o
k
--- ### Intermediate 1 a a
1 1 1
a
1
2 3 4 d 5 6 7 8 d 9 d
--- ### Novice 3 0 1 2 3

--- ### Novice 3 W W W W


W W W D W W W W D W D
--- ### Novice 3 e e e e
e e e e e e e e e e e
e e e e
e e e l e e e e l e l
--- ### Novice 3 k k k o k k k k o k
k k k
o
k
--- ### Novice 3 a a
1 1 1
a
1
2 3 4 d 5 6 7 8 d 9 d
--- ### 0 0 1 2 3

--- ### Novice 1 W W W W


W W W D W W W W D W D
--- ### Novice 1 e e e e
e e e e e e e e e e e
e e e e
e e e l e e e e l e l
--- ### Novice 1 k k k o k k k k o k
k k k
o
k
--- ### Novice 1 a a
1 1 1
a
1
2 3 4 d 5 6 7 8 d 9 d
--- ### 0 0 1 2 3

--- ### 0 W W W W
W W W D W W W W D W D
--- ### 0 e e e e
e e e e e e e e e e e
e e e e
e e e l e e e e l e l
--- ### 0 k k k o k k k k o k
k k k
o
k
--- ### 0 a a
1 1 1
a
1
2 3 4 d 5 6 7 8 d 9 d
--- ### 0 0 1 2 3
W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

W W W
D
e e e
e
e e e
l
k k k
o
a
1 1 1
d
4 5 6

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