Workout Template PDF

These free PDF workout templates make it easy to create, track, and follow your workout routine. Create weight training workout plans for yourself, and print or download them for easy reference.

Three Different PDF Workout Templates

Downloadable PDF Workout Templates

Choose from a variety of workout templates, from a single workout template to a weekly or monthly workout log. Customize your workout template to include the exercises, sets, reps, rest periods, weights, and more.

Just click on the workout template you want, and it will take you to a place where you can get it.

Weekly Workout Template (V1)

Weekly Workout Template PDF 1

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Create a simple workout routine for the entire week on a single page with this PDF template. Track the date, exercises, sets, reps, rest, weight, notes, and total reps.

Weekly Workout Template (V2)

Weekly Workout Template PDF 2

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Use this detailed weekly workout template to track the date, exercise, rest, sets, notes, as well as reps and weights used in each set that you perform.

Single Workout Template

Single Workout Template PDF

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Create a simple, single workout with this template. It includes space for the date, exercise, rest, sets, and notes, as well as reps and weights used in each set.

Monthly Workout Template

Monthly Workout Template PDF

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Track a specific workout (incl. exercise, sets, reps, rest, weight, etc.) for an entire month. Note that you will have to make one for each workout in your routine.

Did not find the workout template you were looking for?

Check out the workout templates in other formats here. Or let me know what exactly you are looking for by sending me an email at I will do my best to create it for you and add it to this website for everyone to benefit from.


These are some of the main highlights of the workout template PDF:

  • Free to download and use
  • Fully customizable to meet your needs
  • Choose from a variety of workout templates
  • Can be printed out or edited digitally
  • Helpful for tracking your workout progress wherever you are

What is a Fillable PDF Workout Template?

A fillable PDF workout template is a digital form for tracking your workout progress.

This type of workout template is convenient because you can enter your information directly from your computer or mobile device, edit and then save it for future use.

Or you can print out the workout template PDF and fill it in by hand. This is an equally convenient option if you prefer to track your workout progress with a physical copy that you can take with you wherever you go.

Single Workout Template PDF

How to Create a Workout Plan from a PDF Workout Template

Creating a workout plan from a PDF workout template is easy.

Just follow these steps:

  1. Choose the workout template that you want to use and download it.
  2. Fill in information such as exercise, sets, reps, rest, and weight in the template.
  3. Save or print out the PDF workout template.
Example of Single Workout Template PDF


Each workout template also includes an already filled-out example so you can see what the final product will look like.

You can also use your preferred document editing software platform to create your workout program.

For example, if you prefer using Google Sheets or Microsoft Excel – just download free workout templates in the format of your choice and get started:

How to Follow a Workout Plan in PDF

Once you have created your workout plan, it is of course important to follow it in order to see results.

Here is how to follow your workout plan:

  1. Go to the gym with your PDF workout template in hand.
  2. Start with the first exercise on your list and complete the prescribed sets and reps.
  3. Note down the weights you used and how many reps you were able to do.
  4. Rest for the prescribed amount of time between sets.
  5. Continue performing the rest of the exercise in your workout routine until you have completed all the sets and reps for each exercise.

Download Free PDF Workout Templates Now

Ready to create and start tracking your workout plan using the PDF workout template?

You can access all of the templates featured on this page by filling out the form below and confirming your email address by clicking the link in the confirmation email.

Once you click on the link, you will be redirected to the template download page where you will have access to all of the PDF workout templates.

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I really hope you find these templates helpful!

Let me know if you have ideas for improvement or if you have any questions – just write me at