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Workout Log Built for Your Program

Paste your workout plan and get a clean, print-ready log with every exercise, set, and rep already filled in. Just add your weights.

What you get: A printable Markdown workout log made from your exact program. It includes a quick-start page, a program overview table, week-by-week session tables with blank boxes for weight, reps, and effort, a weekly check-in, a progress tracker for your main lifts, and a notes page. Price: $7 flat. Time: usually ready in minutes. Done by AI; you review it, with one free change.

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Real example

This is an actual result our AI made in a test run, from sample details. Yours is made from your details.

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Jen's Strength Starter Log

6-week log · 3 training days/week · units: lb

How to use this log

  • Print it, or copy it into your notes app. Each week has its own pages.
  • In each set box, write weight × reps (for example, 95 × 5). For planks, write the time you held (for example, 30s).
  • Circle a set when you beat last week's number.
  • Use the Effort column to rate how hard the exercise felt, either 1–10 or RPE.
  • Fill in the Weekly check-in at the end of each week, including your bodyweight and walking minutes.
  • Your program's progression rule: "Add 5 lb to squat/bench/OHP/deadlift each week if all reps hit."

Program at a glance

Day Exercise Sets × Reps Rest / Notes
Mon Squat 3 × 5 2–3 min
Mon Bench Press 3 × 5 2–3 min
Mon Barbell Row 3 × 8 90 sec
Mon Plank 3 × 30 sec 90 sec
Wed Deadlift 1 × 5 2–3 min
Wed Overhead Press 3 × 5 2–3 min
Wed Lat Pulldown 3 × 10 90 sec
Wed Bicep Curls 2 × 12 90 sec
Fri Squat 3 × 5 2–3 min
Fri Incline Dumbbell Press 3 × 8 90 sec
Fri Seated Cable Row 3 × 10 90 sec
Fri Hanging Knee Raises 3 × 12 90 sec

Rest: 2–3 min on the big lifts, 90 sec on the rest. Progression: Add 5 lb to squat/bench/OHP/deadlift each week if all reps hit.

Assumptions

  • I treated the "big lifts" as Squat, Bench Press, Deadlift, and Overhead Press, the four lifts named in your progression rule. All other exercises are marked 90 sec. If your coach counts Barbell Row as a big lift, rest 2–3 min on it instead.
  • You asked for bodyweight once a week, so it goes in each Weekly check-in rather than on every session.
  • Walking minutes are tracked as a daily line inside each Weekly check-in, with a weekly total.
  • Your program does not change sets or reps from week to week, so the Target column is the same in all 6 weeks.

Week 1

Week 1 · Monday – Full Body

Date: ______

Exercise Target Set 1 Set 2 Set 3 Effort Notes
Squat 3 × 5 ______ ______ ______ ______ ______
Bench Press 3 × 5 ______ ______ ______ ______ ______
Barbell Row 3 × 8 ______ ______ ______ ______ ______
Plank 3 × 30 sec ______ ______ ______ ______ ______
  • Warm-up done - [ ] Workout done - [ ] Cool-down / stretch done

Week 1 · Wednesday – Full Body

Date: ______

Exercise Target Set 1 Set 2 Set 3 Effort Notes
Deadlift 1 × 5 ______ — — ______ ______
Overhead Press 3 × 5 ______ ______ ______ ______ ______
Lat Pulldown 3 × 10 ______ ______ ______ ______ ______
Bicep Curls 2 × 12 ______ ______ — ______ ______
  • Warm-up done - [ ] Workout done - [ ] Cool-down / stretch done

Week 1 · Friday – Full Body

Date: ______

Exercise Target Set 1 Set 2 Set 3 Effort Notes
Squat 3 × 5 ______ ______ ______ ______ ______
Incline Dumbbell Press 3 × 8 ______ ______ ______ ______ ______
Seated Cable Row 3 × 10 ______ ______ ______ ______ ______
Hanging Knee Raises 3 × 12 ______ ______ ______ ______ ______
  • Warm-up done - [ ] Workout done - [ ] Cool-down / stretch done

Weekly check-in · Week 1

  • Sessions completed: - [ ] Mon - [ ] Wed - [ ] Fri
  • Bodyweight: ______ lb
  • Walking minutes: Mon ___ Tue ___ Wed ___ Thu ___ Fri ___ Sat ___ Sun ___ · Total: ___
  • Energy (1–5): ___
  • Best moment: ______
  • Next week I'll focus on: ______

Week 2

Week 2 · Monday – Full Body

Date: ______

Exercise Target Set 1 Set 2 Set 3 Effort Notes
Squat 3 × 5 ______ ______ ______ ______ ______
Bench Press 3 × 5 ______ ______ ______ ______ ______
Barbell Row 3 × 8 ______ ______ ______ ______ ______
Plank 3 × 30 sec ______ ______ ______ ______ ______
  • Warm-up done - [ ] Workout done - [ ] Cool-down / stretch done

Week 2 · Wednesday – Full Body

Date: ______

Exercise Target Set 1 Set 2 Set 3 Effort Notes
Deadlift 1 × 5 ______ — — ______ ______
Overhead Press 3 × 5 ______ ______ ______ ______ ______
Lat Pulldown 3 × 10 ______ ______ ______ ______ ______
Bicep Curls 2 × 12 ______ ______ — ______ ______
  • Warm-up done - [ ] Workout done - [ ] Cool-down / stretch done

Week 2 · Friday – Full Body

Date: ______

Exercise Target Set 1 Set 2 Set 3 Effort Notes
Squat 3 × 5 ______ ______ ______ ______ ______
Incline Dumbbell Press 3 × 8 ______ ______ ______ ______ ______
Seated Cable Row 3 × 10 ______ ______ ______ ______ ______
Hanging Knee Raises 3 × 12 ______ ______ ______ ______ ______
  • Warm-up done - [ ] Workout done - [ ] Cool-down / stretch done

Weekly check-in · Week 2

  • Sessions completed: - [ ] Mon - [ ] Wed - [ ] Fri
  • Bodyweight: ______ lb
  • Walking minutes: Mon ___ Tue ___ Wed ___ Thu ___ Fri ___ Sat ___ Sun ___ · Total: ___
  • Energy (1–5): ___
  • Best moment: ______
  • Next week I'll focus on: ______

Week 3

Week 3 · Monday – Full Body

Date: ______

Exercise Target Set 1 Set 2 Set 3 Effort Notes
Squat 3 × 5 ______ ______ ______ ______ ______
Bench Press 3 × 5 ______ ______ ______ ______ ______
Barbell Row 3 × 8 ______ ______ ______ ______ ______
Plank 3 × 30 sec ______ ______ ______ ______ ______
  • Warm-up done - [ ] Workout done - [ ] Cool-down / stretch done

Week 3 · Wednesday – Full Body

Date: ______

| Exerc

Questions

How does the workout log built for your program work?

You answer a few questions, pay $7, and an AI worker does the job. The result appears on your private page, usually within minutes.

Can I get changes?

Yes. Every job includes one free change request: tell the donkey what to fix and it redoes the job with your notes.

Is it really done by AI?

Yes, fully. No human writes it. AI can make mistakes, so please review the result before you rely on it.

What happens to my information?

It is used only to do your job, is never used to train AI models, and is deleted after 30 days.

What if it fails?

Failed jobs are retried once, then refunded automatically.

Is this professional advice?

No. This is general information and drafting help made by AI. For medical, legal, tax, or financial decisions, talk to a qualified professional.

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