Weekly Workout Schedule

Who this is for

Fit the week's training around everything else. Lay out which session goes in which slot on which day, where it happens and what to take, then tick it off when it is done.

People fitting exercise around work, school runs and family, and anyone who trains better with the week decided in advance.

What this helps you track

• Which sessions happen on which day and at what time
• Where each session is and what kit it needs
• Rest days, marked so they are planned rather than missed
• What was done and what to change next week

How to use it

1. Write your name, the date the week starts and one line on the focus for the week.
2. Look at the week's commitments first, then write each session into the morning, midday or evening slot that is actually free.
3. Add the session type, the location and any kit to pack the night before.
4. Tick rest on the days you are deliberately not training.
5. Tick done as each session happens, and note at the foot what to change for next week.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The online version keeps what you enter in your own browser and builds the completed PDF on your device.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

Does it come with a workout plan?

No. It is a blank week for the sessions you have chosen, whether from a plan, a coach, a class timetable or your own routine. No exercises, durations or intensities are supplied.

What if a session moves?

Cross it out and write it in its new slot, or edit it in the online version. The notes at the foot are a good place to record why, which helps plan the next week.

Can the whole household use one sheet?

It is laid out for one person. For a household, print one each, or put initials against sessions in the slots so everyone's training and lifts can be seen together.

How is it different from a training block planner?

This sheet covers one week in detail, hour by hour. A training block planner looks across several weeks towards an event, with less detail for each day.