Workout Log

Workout Log

Submit after each workout
Name

First NameLast Name
Date of Workout

MonthDayYear
2 digit month, 2 digit day, 4 digit year
Which Phase are you currently on? (only fill out sections for that phase)

Primary Exercises (Recommended 3 Sets x 10 Reps each Exercise)

Rows	# of Sets	# of Reps	Weight Used/Set (ex.40lb, 45lb, 50lb)	Notes
Squats
Lunges
Chest Press
Push-ups
Over Head Press
Bicep Curls
Triceps Extensions
Bent Over Rows
Romanian Deadlifts (RDLs)
Sit Ups

Cardio Focus

Rows	Type	Total Distance	Total Time	How did you feel?	Notes
Cardio

Primary Exercises (3-5 Sets x 4-8 Reps each Exercise)

Rows	Exercise Choice	# of Sets	# of Reps	Weight Used/Set (ex.40lb,45lb,50lb)	Notes
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Exercise 9
Exercise 10
Exercise 11
Exercise 12

Secondary Exercises (3 Sets x 8-12 Reps each Exercise)

Rows	Exercise Choice	# of Sets	# of Reps	Weight Used/Set (ex.40lb,45lb,50lb)	Notes
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6

Core Focus Exercises (3 Sets x 10-20 Reps each Exercise)

Rows	Exercise Choice	# of Sets	# of Reps	Weight Used/Set	Notes
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6

Cardio Focus (Go for Set Distance or Time)

Rows	Type	Total Distance	Total Time	How did you feel?	Notes
Cardio

Should be Empty: