Printable Workout Log · Body-part split

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Workout log · Day 1 of 5

Chest

5 exercises · 17 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell bench press4 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Barbell incline bench press4 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Dumbbell fly3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Chest dip3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Cable pushdown3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appChest · sheet 1 of 5

Workout log · Day 2 of 5

Back

5 exercises · 17 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell deadlift3 × 5	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
2Barbell bent-over row4 × 8	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Cable pulldown4 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
4Cable seated row3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Barbell shrug3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appBack · sheet 2 of 5

Workout log · Day 3 of 5

Shoulders

5 exercises · 17 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell seated overhead press4 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Dumbbell lateral raise4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Barbell rear delt row3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Barbell upright row3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Barbell shrug3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appShoulders · sheet 3 of 5

Workout log · Day 4 of 5

Legs

5 exercises · 18 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell squat4 × 8	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Barbell Romanian deadlift3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Smith machine leg press4 × 12	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
4Seated leg curl3 × 15	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Barbell standing calf raise4 × 20	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Notes

masheen.appLegs · sheet 4 of 5

Workout log · Day 5 of 5

Arms

5 exercises · 17 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell curl4 × 10	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Cable pushdown4 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Dumbbell hammer curl3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Barbell close-grip bench press3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Dumbbell concentration curl3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appArms · sheet 5 of 5