Free Printable Weekly Workout Plan — Training Schedule PDF
Plan each day’s training focus, main exercises, estimated minutes, and notes. Prefilled weekdays — add rows for multi-week blocks.
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Why plan the week on paper?
A visible split beats endless app tweaks when you just need to know: today is pull, tomorrow is easy cardio. This template keeps Monday–Sunday on one sheet so you align sessions with life — late meetings, travel, or a heavy leg day before rest.
How to use the columns
- Focus— push/pull/legs, upper/lower, sport-specific skill, or "recovery walk".
- Main work— primary lifts or intervals (e.g. "Squat 5×5", "30/30 bike"), not every warm-up set.
- Min— planned session length so you don't skip mobility or cool-down when time is tight.
Progressive overload without burnout
Repeat the same sheet for several weeks and change only main work or loads — paper makes it obvious when you have duplicated hard days back-to-back. Pair with personal records for big lifts and session logs when you need per-exercise detail.