Workout plan template
A client's training week on A4 pages: one to seven workouts with exercises, sets, reps, load and rest, under your name and logo.
Updated
- Header with client, goal, start date and professional
- One to seven workouts, 4 to 12 exercises each
- Columns for sets, reps, load, rest and notes
- Space for notes at the bottom of the page
- Your name, logo and color, and fields to fill in on a computer
Customize the sheet
Fill in on a computer
The PDF has fields to type in and check on screen, and it still prints. Off, it has only the lines, to fill in by hand.
Shown at the top of the PDF.
Drag an image here or paste it.
PNG, JPG or WebP, up to 5 MB.
Your name, contact, logo and color are saved in this browser for next time.
Workout plan
Workout A
| Exercise | Sets | Reps | Load | Rest | Notes |
|---|---|---|---|---|---|
Workout B
| Exercise | Sets | Reps | Load | Rest | Notes |
|---|---|---|---|---|---|
Workout C
| Exercise | Sets | Reps | Load | Rest | Notes |
|---|---|---|---|---|---|
Notes
No email, no sign-up.
What each part is for
Header
The client's name, the goal, the start date and who wrote the plan. With the date, you know when it is time to review it.
Workouts
One table per training day, A to G, and one exercise per row, in the order they are done. Write the sets, reps, load and rest, and use the Notes column for technique, tempo or a variation.
Notes
For what applies to the whole week: the warm-up, rest days or how to increase the load.
Frequently asked questions
How many workouts and exercises can the plan have?
You choose 1 to 7 training days, each with its own table, and 4 to 12 exercises a day. It starts at three workouts of eight exercises, a common split, whether full body or by muscle group.
Can I fill in the PDF on a computer?
Yes. With Fill in on a computer switched on, the PDF has fields you type in with a PDF reader, such as your browser's, then save, send or print. For a plan the client follows on their phone, logging the load of every set, build it in the app.
Is the template really free?
Yes, even if you make a different one for each client: change the days and the exercises and download it again, with no email and no sign-up. The PDF is made in your browser.
See also
Workouts
Build workouts from over 5,600 exercises, set sets, loads and times, and your clients log everything in the app, on iPhone, Android or in the browser.
Client intake form
For the first session: personal details, goals, lifestyle, physical activity and health, with the sections you choose and your logo, to print or fill in on a computer.