Progress comes from doing a little more than last time; a log shows exactly what you lifted, so you know what to aim for.

Weight times reps in each set column — 40 × 10 means 10 reps with 40 kg or lb.

Can I change the columns?

Yes — add more sets, rest times or a column for cardio.

Is there a habit tracker too?

Yes — the habit tracker ticks off workout days across a month.

Can I print my exercises on the sheet in advance?

Yes: choose Fill the first column with A list of my own, type one exercise per line, and set Rows to the same number. The names are printed in the first column and only the sets are left to write.

Can I plan a whole week on one sheet?

Yes: fill the first column with the days of the week and set Rows to 7, then use columns such as Workout, Duration and a tick box (add * to a heading) to check off each day.

Is anything uploaded?

No. The pages are made in your browser.

Workout log

Sets, reps, weight — and progress you can see.

Examples temporarily replace the input and settings. You can restore your previous work.

HeadingLines to fill in at the top (one per line)Columns, one per line — add |2 to make one wider, * for tick boxesRowsFill the first column withThe columns after the first areBoxes underneath (one per line)Signature lines (one name to a line)Shade every other rowDirectionPaper

Pro keeps the settings you use every week and puts them one click away. See Pro

Preview

Free PDFs end with a small “Made with nouplo.com” line Remove limits with Pro

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Your files stay on your device

This tool runs entirely in your browser. Nothing is uploaded, nothing is stored, and you can even turn off your internet connection before you start.

Example

Example: a Monday full-body session logged in pounds, exercises printed in advance

A beginner on a three-day full-body plan prints one sheet per session. Changed from the defaults: Fill the first column with A list of my own (Squat, Bench press, Barbell row, Overhead press, Romanian deadlift, Plank), Rows 6. Everything else as it comes: Exercise, Set 1 to Set 4, Notes, Cardio and How I felt, US Letter.

The six exercises are printed down the first column, so at the gym only the numbers are written in.
The columns share the 7.3 in between the margins by weight, 5 + 2 + 2 + 2 + 2 + 3: Exercise gets 2.29 in, each set 0.91 in, Notes 1.37 in. That is room for “135 × 8” in every set box.
Write weight × reps in each set box, or seconds for the plank. Cardio and How I felt are boxes under the table.

Exercise	Set 1	Set 2	Set 3	Notes
Squat	135 × 8	135 × 8	135 × 7	same weight next time
Bench press	95 × 8	95 × 8	95 × 8	add 5 lb
Barbell row	85 × 10	85 × 10	85 × 10	add 5 lb
Overhead press	65 × 8	65 × 7	65 × 6	same weight
Romanian deadlift	115 × 10	115 × 10	115 × 10	add 10 lb
Plank	45 s	45 s	40 s

workout-log.pdf: one Letter page per session. Next Monday the sheet shows what to aim for: where every set reached its reps, add a little weight; where the last set fell short, as with the squat at 135 × 7, keep the weight and go for 8.

How it works

Print a sheet for each workout.
Write each exercise and, in each set column, the weight and reps (for example 40 × 10).
Note cardio and how you felt; compare with last week to add weight or reps.

Frequently asked questions

Why log workouts?: Progress comes from doing a little more than last time; a log shows exactly what you lifted, so you know what to aim for.
How do I write sets?: Weight times reps in each set column — 40 × 10 means 10 reps with 40 kg or lb.
Can I change the columns?: Yes — add more sets, rest times or a column for cardio.
Is there a habit tracker too?: Yes — the habit tracker ticks off workout days across a month.
Can I print my exercises on the sheet in advance?: Yes: choose Fill the first column with A list of my own, type one exercise per line, and set Rows to the same number. The names are printed in the first column and only the sets are left to write.
Can I plan a whole week on one sheet?: Yes: fill the first column with the days of the week and set Rows to 7, then use columns such as Workout, Duration and a tick box (add * to a heading) to check off each day.
Is anything uploaded?: No. The pages are made in your browser.