Printable Workout Log · Push / pull / legs

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Workout log · Day 1 of 6

Push

5 exercises · 16 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 seated overhead press3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Barbell incline bench press3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Dumbbell lateral raise3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Cable pushdown3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appPush · sheet 1 of 6

Workout log · Day 2 of 6

Pull

5 exercises · 16 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 pulldown3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Dumbbell biceps curl3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Dumbbell hammer curl3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appPull · sheet 2 of 6

Workout log · Day 3 of 6

Legs

5 exercises · 17 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 press3 × 12	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Lying leg curl3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Barbell standing calf raise4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Notes

masheen.appLegs · sheet 3 of 6

Workout log · Day 4 of 6

Push

5 exercises · 16 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 seated overhead press3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Barbell incline bench press3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Dumbbell lateral raise3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Cable pushdown3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appPush · sheet 4 of 6

Workout log · Day 5 of 6

Pull

5 exercises · 16 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 pulldown3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Dumbbell biceps curl3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Dumbbell hammer curl3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appPull · sheet 5 of 6

Workout log · Day 6 of 6

Legs

5 exercises · 17 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 press3 × 12	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Lying leg curl3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Barbell standing calf raise4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Notes

masheen.appLegs · sheet 6 of 6