Printable Workout Log · Upper / lower

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Workout log · Day 1 of 4

Upper A

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 × 6	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Barbell bent-over row4 × 6	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Barbell seated overhead press3 × 8	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Cable pulldown3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Dumbbell biceps curl3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appUpper A · sheet 1 of 4

Workout log · Day 2 of 4

Lower A

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 × 6	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Barbell Romanian deadlift3 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Smith machine leg press3 × 12	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Seated leg curl3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Barbell standing calf raise4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Notes

masheen.appLower A · sheet 2 of 4

Workout log · Day 3 of 4

Upper B

5 exercises · 17 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell incline bench press4 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Cable seated row4 × 8	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Dumbbell standing overhead press3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Chin-up3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Cable pushdown3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Notes

masheen.appUpper B · sheet 3 of 4

Workout log · Day 4 of 4

Lower B

5 exercises · 17 sets

Name

Week 1 starts

Bodyweight (kg)

Exercise	Rest	Set	Last time	Week 1Date	Week 2Date	Week 3Date	Week 4Date
1Barbell deadlift4 × 5	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Barbell front squat3 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Leg extension3 × 15	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Lying leg curl3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Dumbbell seated calf raise4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Notes

masheen.appLower B · sheet 4 of 4