Workout Plan Template (Printable PDF & GoodNotes)
A weekly training plan with a checklist box for each day from Monday to Sunday, and an eighth box for recovery and notes. Write the sessions or exercises for each day, then tick them off as you go.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 1 page, undated. No sign-up needed.
Shown for iPad in the Terracotta Sun theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
One page, ready to fill in.
- Boxes for Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday and recovery & notes
- A “Week of” line at the top, so you can reuse it every week
Who it's for
Beginners who want structure without a gym app, people returning to exercise who need rest days built in, and anyone following a programme from a coach, book or class timetable who wants it on one page they can tick off.
Getting the most from a workout plan.
Plan rest days first
Decide which days are rest or easy days before you add workouts. Most people progress better with two rest days than with seven hard ones.
Write exercises, not just the session name
"Legs" is easy to skip; "squats 3×8, lunges 3×10, plank 3×30s" tells you exactly what to do when you walk into the gym.
Alternate hard and easy days
Avoid two heavy sessions for the same muscles on back-to-back days. A simple pattern like strength, cardio, strength, rest works for most beginners.
Use the recovery box
Write sleep targets, stretching, steps or mobility work there. Recovery is part of the plan, and writing it down makes it more likely to happen.
Log what you did on the workout log
The plan says what you'll do; the workout log records sets, reps and weights. Using both shows whether you're progressing.
Included in 4 planners
This template is a page in each of these planners. Open one to see everything else that comes with it.
Get it inside a full hyperlinked planner
The fitness planner includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the fitness planner with the Fitness section switched on.
Or read about the fitness planner first.
How do I write a weekly workout plan?
Choose how many days you'll train, pick the rest days, then assign a focus to each training day (for example upper body, lower body, cardio) and list the exercises. The template gives you a box per day to do exactly that.
Is it for the gym or home workouts?
Both. It's a blank weekly plan, so it works for gym programmes, home workouts, classes, running or a mix.
Can I reuse it every week?
Yes. It's undated, so print a copy each week or duplicate it in GoodNotes. Keeping old weeks shows how your training has changed.
What's in the fitness planner?
Fitness goals, weekly training plans, workout and cardio logs, meal plans, a hydration tracker and a sleep log, all linked from the side tabs.
