Training plan template fitness

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Training plan template fitnessFree Workout Log Template Thats Printable & Easy To Use

Tracking your workouts with a workout log template is one of the most effective and simple ways to help ensure you maximize your results. If you are working out for fun, or to maintain your health and fitness, a workout log can be overkill. But if you want to change your body, whether its to improve strength, build muscle, lose fat, or increase performance, tracking every set of every exercise of every workout is the fastest way to help you get the best results.

Over the years, Ive used tons of different workout log templates to help track my workouts. Ive also experimented with several different workout logs as I was creating my BuiltLean Program. While there are endless fitness apps that make workout logs digital and dynamic, call me old fashioned, but I prefer writing everything down on a sheet of paper.

The workout log templates below are my favorites, but I am biased because I created them from scratch and tweaked them for years.

Heres some more information so you can understand how to fill out each workout log properly along with some tips:

Workout Log Training Calendar

The first workout log isnt really a workout log, but a 12-week training calendar to plan out your workouts. Again, if you are just working out to stay fit, this is probably unnecessary. But if you are trying to create a specific result, planning out your workouts and adding progression is absolutely essential!

In a perfect world, your training regimen would change overtime so as to keep the body guessing and prevent overuse injuries. So over a year long period you could change your regimen from an endurance focus, to strength, to hypertrophy, to power. You could consider focusing each 3 month period on a certain theme, or change the theme every month (technically this is called a macrocycle, mesocycle, and microcycle periodization approach).

How to use the training calendar fill in the workout name under each day you plan to complete it, then mark days where you will not be working out as rest.

Workout Log Template #1: Daily Workout Template

The most common way of creating a workout log is to have a single workout on one sheet. So for example, if you are doing a full body workout, than all the exercises, sets, reps, rest periods for just that workout is included in the sheet.

In this particular log, I include a section for workout parameters such as primary muscles used, total # of sets, total # of reps, and length of workout, a warm up section, an aerobic/intervals/stretching section, and a comment/notes section.

The downside of this template as you will learn from the next workout template is that each workout is on a single sheet. If you do a workout 4x, then you will have 4 different sheets, which can become annoying as you need to flip back and forth between the sheets to see how you are progressing.

How to use the daily workout template before starting your workout, fill in the sheet with all your workout information, leaving just the boxes in the center of the sheet under Exercises blank. When you are at the gym, fill in all the blank boxes.

Workout Log Note . TR stands for Targeted Reps, or the number of reps you plan on completing for a given exercise set, AR stands for Actual Reps you complete, and W stands for the weight you used, and RBS stands for Rest Between Sets. Finally, brackets are used to connect exercises that are completed as circuits. If all these terms are getting you confused, check out this list of strength training terms on BuiltLean.

Workout Log Template #2: Monthly Workout Template

What if there was a way to combine most of the information in the preceding daily workout log, but include the same workout 4 times on one sheet for easy comparison?

Well, thats exactly what my monthly workout log template is able to accomplish.

The reason I call it the monthly workout log template is that if you complete 1 workout per week, then you are done with the sheet after one month. Given that research has shown the effectiveness of a given workout can diminish in as little as 4 workouts (for those in shape), 4 is a great number of times to complete a given workout before recycling.

This workout log is my favorite because you are easily able to track the sets, reps, and weight you complete from workout to workout for a given exercise, which makes creating progression in your workout a breeze! In fact, this makes the sheet downright brilliant! I must give credit where credit is due because this template was based off a workout template created by Alwyn Cosgrove in his The New Rules of Lifting book.

How to use the monthly workout template before starting your workout, fill in the exercises you plan to complete along with the targeted sets and reps. Within the first Workout 1 row, you will write down the actual weight and reps you completed for each set. You will then move on to the next exercise and fill in the weight and reps for each set for the row Workout 1. If you intend to pair exercises together in a circuit, you can use brackets as I show in the example sheet, which I filled in.

Workout Log Note . Youll notice that I have 10 exercise rows and with 5 sets across, which equates to 50 total sets that can be completed on this sheet. For your workout, you will likely only use about half, or less of the sheet. I included these extra exercise ows and columns to give you more flexibility when creating your workout.

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Printable Workout Logs - Create Your Own!

Create a personalized workout log you can print for free on your computer!

Smart bodybuilders keep track of each and every workout. You have to know that the last time you did bench presses you did 205 pounds for 8 reps. That way, you can make sure you go up and hit at least 205 pounds for at least 9 reps.

You can't keep doing the same weight and reps or you will not keep growing! A training log can also tell you if certain days or times are not working for you. It is also fun to look back on your old logs and see what you used to do way back when!

Keeping track of your workouts is easier than you might think. Simply use the tool below to create customized workout sheets, then print them out.

Smart Bodybuilders Keep Track Of Each And Every Workout.

How To Use Printable Workout Logs

Fill out each section of the log each day to get the full benefits!

Write the date (day of week, month, day, year) and time of workout in the appropriate sections.

If you can, weigh yourself daily or as often as possible before each workout. Weight is not the best way to see if you are getting results (you may be gaining muscle and losing fat, but staying at the same weight) but it can be helpful.

Did you do cardio today? Before or after the workout? Write this down in the section marked "Cardio". You might find that your workouts are less intense if you do cardio before a workout. This section can help you keep track.

Mood: How are you feeling today? Tired? Energized? Depressed. Frustrated with work? Sad because of bad news? Write it down here! Maybe every Wednesday at noon you are feeling tired and not realizing it. Now you will know!

Exercise: This is the name of the exercise you are performing.

Set #1, Set #2, etc. Write the weight and reps that you did for the first set here. If you did 200 pounds for 10 reps you can simply write "200 X 10". If you have a partner and they helped you with the last rep because you couldn't do it, write something like "200 X 9 1/2". This way you can shoot for 10 reps by yourself next time!

Length Of Workout: Write down how long the workout took you from start to finish. You can look back and see if you are working out intensely or socializing in-between sets.

Comments: Important! How did the workout go? What happened that was interesting? What supplements did you take today? Learn anything? Write it all here!

Workout Location: This is for people who work out at different locations often.

Create Your Personalized Workout Log

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