Masheen

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Blank workout log

A blank log sheet with six exercise rows and four set boxes on each, ready to print as it is. Write your exercises in by hand, or type them here first. Choose how many days you train and how many weeks each sheet should hold, then print on A4 or Letter, save a PDF, or download a CSV.

Days a week
Weeks on a sheet
Weights in
Paper
On the sheet
Print Download CSV

Blank: 3 sheets, one for each day (Day 1, Day 2, Day 3), each with 4 weeks of set boxes, weights in kg.

Your sheet

Prints on 3 pages.

Workout log · Day 1 of 3

Day 1

Write your exercises in

Name

Week 1 starts

Bodyweight (kg)

ExerciseRestSetLast timeWeek 1DateWeek 2DateWeek 3DateWeek 4Date
11×××××
2×××××
3×××××
4×××××
21×××××
2×××××
3×××××
4×××××
31×××××
2×××××
3×××××
4×××××
41×××××
2×××××
3×××××
4×××××
51×××××
2×××××
3×××××
4×××××
61×××××
2×××××
3×××××
4×××××
Notes

masheen.appDay 1 · sheet 1 of 3

Workout log · Day 2 of 3

Day 2

Write your exercises in

Name

Week 1 starts

Bodyweight (kg)

ExerciseRestSetLast timeWeek 1DateWeek 2DateWeek 3DateWeek 4Date
11×××××
2×××××
3×××××
4×××××
21×××××
2×××××
3×××××
4×××××
31×××××
2×××××
3×××××
4×××××
41×××××
2×××××
3×××××
4×××××
51×××××
2×××××
3×××××
4×××××
61×××××
2×××××
3×××××
4×××××
Notes

masheen.appDay 2 · sheet 2 of 3

Workout log · Day 3 of 3

Day 3

Write your exercises in

Name

Week 1 starts

Bodyweight (kg)

ExerciseRestSetLast timeWeek 1DateWeek 2DateWeek 3DateWeek 4Date
11×××××
2×××××
3×××××
4×××××
21×××××
2×××××
3×××××
4×××××
31×××××
2×××××
3×××××
4×××××
41×××××
2×××××
3×××××
4×××××
51×××××
2×××××
3×××××
4×××××
61×××××
2×××××
3×××××
4×××××
Notes

masheen.appDay 3 · sheet 3 of 3

Exercises

Change a name, the sets, the rep target or the rest. Move a row with the arrows, or hold Alt and press the up or down key.

Typing your own exercises needs JavaScript. Without it you can still pick a split and the options, print the sheets and download the CSV.

How the sheet works

Each training day is one page. Down the side are the exercises with their target, such as 4 × 8 for four sets of eight reps. Across the top are the weeks. Every set has a box in every week: write the weight, then the reps you got.

The first column of boxes is for last time. Copy the numbers from your old sheet before you start, so the thing to beat is beside the box you are about to fill. In the head of each week is a small bar with seven slots, Monday to Sunday: shade the day you trained.

One sheet holds one to six weeks. Four weeks is a month on a page, and one week gives the widest boxes if you write large. For a daily log, print one week; for a monthly one, four.

What is on each split

The sets, rep targets and rest times below are the ones in the routines the Masheen app ships. They are a starting layout. Change them here before you print, or cross them out on the paper.

Blank · 3 days a week. Six empty exercise rows a day with four set boxes on each. Nothing is filled in. Open the Blank sheet

Full body · 3 days a week. Three days that each train the whole body, built on the squat, deadlift, bench press, row and overhead press. Open the Full body sheet

DayExercises, sets × reps
Day A Barbell squat 3 × 8, Barbell bench press 3 × 8, Barbell bent-over row 3 × 8, Barbell seated overhead press 3 × 10, Barbell curl 2 × 12
Day B Barbell deadlift 3 × 5, Barbell incline bench press 3 × 8, Cable pulldown 3 × 10, Dumbbell lateral raise 3 × 15, Cable pushdown 2 × 12
Day C Barbell front squat 3 × 8, Dumbbell bench press 3 × 10, Cable seated row 3 × 10, Dumbbell standing overhead press 3 × 10, Dumbbell hammer curl 2 × 12

Upper / lower · 4 days a week. Two upper-body days and two lower-body days. The A and B days use different main lifts. Open the Upper / lower sheet

DayExercises, sets × reps
Upper A Barbell bench press 4 × 6, Barbell bent-over row 4 × 6, Barbell seated overhead press 3 × 8, Cable pulldown 3 × 10, Dumbbell biceps curl 3 × 12
Lower A Barbell squat 4 × 6, Barbell Romanian deadlift 3 × 8, Smith machine leg press 3 × 12, Seated leg curl 3 × 12, Barbell standing calf raise 4 × 15
Upper B Barbell incline bench press 4 × 8, Cable seated row 4 × 8, Dumbbell standing overhead press 3 × 10, Chin-up 3 × 10, Cable pushdown 3 × 12
Lower B Barbell deadlift 4 × 5, Barbell front squat 3 × 8, Leg extension 3 × 15, Lying leg curl 3 × 12, Dumbbell seated calf raise 4 × 15

Push / pull / legs · 6 days a week. Pressing lifts on one day, pulling lifts on the next, legs on the third. Run it once or twice a week. Open the Push / pull / legs sheet

DayExercises, sets × reps
Push Barbell bench press 4 × 8, Barbell seated overhead press 3 × 10, Barbell incline bench press 3 × 10, Dumbbell lateral raise 3 × 15, Cable pushdown 3 × 12
Pull Barbell deadlift 3 × 5, Barbell bent-over row 4 × 8, Cable pulldown 3 × 10, Dumbbell biceps curl 3 × 12, Dumbbell hammer curl 3 × 12
Legs Barbell squat 4 × 8, Barbell Romanian deadlift 3 × 10, Smith machine leg press 3 × 12, Lying leg curl 3 × 12, Barbell standing calf raise 4 × 15

Body-part split · 5 days a week. One part of the body a day across five days: chest, back, shoulders, legs, arms. Open the Body-part split sheet

DayExercises, sets × reps
Chest Barbell bench press 4 × 8, Barbell incline bench press 4 × 10, Dumbbell fly 3 × 12, Chest dip 3 × 12, Cable pushdown 3 × 15
Back Barbell deadlift 3 × 5, Barbell bent-over row 4 × 8, Cable pulldown 4 × 10, Cable seated row 3 × 12, Barbell shrug 3 × 15
Shoulders Barbell seated overhead press 4 × 8, Dumbbell lateral raise 4 × 15, Barbell rear delt row 3 × 12, Barbell upright row 3 × 12, Barbell shrug 3 × 15
Legs Barbell squat 4 × 8, Barbell Romanian deadlift 3 × 10, Smith machine leg press 4 × 12, Seated leg curl 3 × 15, Barbell standing calf raise 4 × 20
Arms Barbell curl 4 × 10, Cable pushdown 4 × 12, Dumbbell hammer curl 3 × 12, Barbell close-grip bench press 3 × 10, Dumbbell concentration curl 3 × 15

Print, PDF or spreadsheet

Print opens the sheets on their own page, in black on white, one page for each day. Pick A4 or Letter first. To keep a PDF, choose "Save as PDF" as the printer.

Download CSV gives the same rows as a file: one line for each set, with empty columns for every week's weight and reps. It opens in Excel, Numbers and Google Sheets, where you can type your numbers in and chart them.

Your sheet is kept in the page address. Bookmark it or copy the link, and the same sheet opens again with your changes.

Questions

Is this workout log free?

Yes. Making the sheet, printing it, saving it as a PDF and downloading the CSV are all free, and there is no account to make.

How do I save the workout log as a PDF?

Press Print, then pick "Save as PDF" as the printer in your browser's print window. The sheet is laid out for A4 and for Letter; choose the paper before you print.

Can I open the log in Excel, Google Sheets or Numbers?

Yes. Download CSV gives one row for each set, with columns for every week's weight and reps. Excel and Numbers open the file as it is; in Google Sheets use File, then Import.

What should a workout log include?

The exercise, the sets you plan, and for every set the weight and the reps you did, with the date. A column for last time's numbers shows what to beat. This sheet has all of those, and you can add rest times, a notes line and a plate-loading key.

Is there a blank workout log sheet?

Yes. Choose Blank for a sheet with empty exercise rows to fill in by hand. You can also type your own exercises into any split before you print.

Where do the sets and reps on the sheets come from?

From the routines in the Masheen app: the same exercises in the same order, with the same sets, rep targets and rest times. They are a starting layout, not a rule. Change any of them to fit your own programme.

Go deeper

Your first four weeks in the gym A gym workout plan for beginners. Twelve sessions over four weeks, three days a week, with the sets, the reps and a weight rule for every session. Updated Beginner strength programs compared Starting Strength, StrongLifts 5×5, GZCLP and 5/3/1 for Beginners in one table. Days, lifts, sets and reps, how the weight goes up, and what to do on a miss. Updated Double progression: reps first, then weight Double progression explained with numbers. Add reps to the top of your range, then add the smallest plate. The rule as a table, a worked example, and the sums. Updated

More tools

Plate Calculator Type a weight. See the plates for each side. One-Rep Max Calculator A weight and reps in. Your estimated max out, on a drawn bar.