Printable Workout Log · Full body

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Workout log · Day 1 of 3

Day A

5 exercises · 14 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell squat3 × 8	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
2Barbell bench press3 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Barbell bent-over row3 × 8	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Barbell seated overhead press3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Barbell curl2 × 12	1:00	1	×	×	×	×	×
5Barbell curl2 × 12	1:00	2	×	×	×	×	×

Notes

masheen.appDay A · sheet 1 of 3

Workout log · Day 2 of 3

Day B

5 exercises · 14 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 incline bench press3 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Cable pulldown3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Dumbbell lateral raise3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Cable pushdown2 × 12	1:00	1	×	×	×	×	×
5Cable pushdown2 × 12	1:00	2	×	×	×	×	×

Notes

masheen.appDay B · sheet 2 of 3

Workout log · Day 3 of 3

Day C

5 exercises · 14 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell front squat3 × 8	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
2Dumbbell bench press3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Cable seated row3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Dumbbell standing overhead press3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Dumbbell hammer curl2 × 12	1:00	1	×	×	×	×	×
5Dumbbell hammer curl2 × 12	1:00	2	×	×	×	×	×

Notes

masheen.appDay C · sheet 3 of 3