Gym Workout Planner

The Gym Workout Planner is a free weekly planner and printable log. Tick the kit you have, mark each day from Monday to Sunday as a training or rest day, add exercises from the library or type your own, then fill in your own sets, reps or time, and weights. It saves in your browser as you go, and prints as one A4 sheet. There's no account or email address to give.

How do I use the gym workout planner?

Work through the three steps at the top of the page: tick your kit, find exercises, then plan your week.

1. Tick your kit. Choose what you train with, from dumbbells and kettlebells to a Concept2 RowErg, a sled or a plyo box. Bodyweight exercises always show. An adjustable bench also counts as a flat bench, because it sets flat as well as at an incline.
2. Find exercises. Search the library by name, or filter it by muscle group: chest, back, shoulders, arms, legs, glutes, core, full body or conditioning. Each exercise lists the kit it needs.
3. Plan each day. Pick a day, mark it as a training or rest day, and give it a name if you want one. Choose "Add" next to an exercise to put it on that day, or type the name of your own exercise.
4. Fill in the details. Every exercise has empty boxes for sets, reps or time, weight in kilograms, and notes. You decide what goes in them. Use the up and down arrows to change the order, and "Remove" to take an exercise off the day.

Tick "Also show exercises for kit I haven't ticked" to see the whole library. An exercise that needs kit you haven't ticked says so, for example "Needs: adjustable bench", with a link to that product in our range.

What should a weekly workout plan include?

A weekly plan usually sets out which days you train and which you rest, what each session is for, the exercises and the kit they need, and space to record what you did. The planner gives you a place for each of these, but it doesn't choose them for you.

• Training and rest days, so the week reads at a glance.
• A name for each session. A short name, such as "Upper body" or "Rowing", tells you what the day is for when you pick up the sheet.
• The exercises and their kit. Seeing the kit shows whether you can do the session with what you have.
• Your own numbers. The sets, reps or time, and weight boxes start empty for you to fill in.
• Room to log each session. The printed sheet has a blank log box under every exercise and a notes box for each day.

The planner doesn't recommend a routine, a split, sets, reps, weights, rest times or how to progress. Those choices depend on the person, and they're a job for a qualified personal trainer.

Can I print it or use it in the gym?

Yes, both. Choose "Print / save as PDF" to get the whole week on one A4 landscape sheet: each day's name, your exercises, the numbers you entered, and blank boxes to log each session by hand. To keep a digital copy, choose "Save as PDF" as the printer in your browser's print window.

It also works on a phone, so you can keep it open in the gym and type as you go. Two things to know:

• The plan lives in this browser. It isn't stored in an account, so clearing your browser data removes it, and it won't move to another device on its own.
• "Copy link" puts the whole plan in a web address. Open it on another device, or send it to a training partner, and the plan opens there. Anyone with the link can see the plan, so only share it with people you want to see it.

"Clear plan" empties every day once you confirm. The kit you ticked stays ticked.

Does it work for calisthenics or bodyweight training?

Yes. Bodyweight and calisthenics exercises come first in the library and show even when no kit is ticked. They include push-ups, squats, lunges, planks, mountain climbers and burpees.

Pull-ups, chin-ups, dead hangs and hanging knee raises need a pull-up bar, so tick "Pull-up bar" to see them. We don't sell pull-up bars, so that one has no product link. Bench dips, incline push-ups and Bulgarian split squats need a bench.

If a move you train isn't in the library, such as a muscle-up or a handstand, type it in as your own exercise. They get the same boxes and print on the sheet.

Where can I get a programme?

From a qualified personal trainer. A programme sets out the exercises, sets, reps, loads and rest for one person, and how they change from week to week. That is training advice, and we leave it to people qualified to give it.

The planner is a blank page: use it for a plan you've made yourself, or to write up a programme a trainer has given you. Copy it in day by day, then print the sheet to log each session.

What kit do I need for a home gym?

Whatever the exercises in your plan use. Tick what you have, and the library shows what you can do with it. Any exercise that needs more kit says so, with a link to the product. To compare the main types of free weight, read free weights explained, which covers dumbbells, kettlebells, barbells and plates. You can also browse our dumbbell sets or the full range of home gym equipment.

About this planner

The library lists 80 common exercises by their usual names, with the kit each one needs and the main muscle groups it works. It gives no technique instructions and no training advice. Product links go to equipment we sell. Last reviewed on 9 October 2026.