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Free printable workout templates

Logs, plans and worksheets to print or save to your phone. Every one is free, with no email or sign-up, and prints cleanly in black and white on A4.

Free printable · 3 pages · A4 landscape
12-week workout log
Write down the weight and reps for every set, week by week, so you always know when to add weight.
- One page per session, up to six exercises of three sets
- Twelve weekly columns for weight and reps
- The add-weight rule printed at the top
Download PDF: 12-week workout log Read the guide behind it
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Free printable · 2 pages · A4
3-day beginner full-body plan
The Hub's three-session beginner programme on one sheet, with swaps, rest times and a set log.
- Sessions A, B and C with sets, reps, rest and effort
- A like-for-like swap for every exercise
- Warm-up, four-week build-up and when to add weight
Download PDF: 3-day beginner full-body plan Read the guide behind it
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Free printable · 1 page · A4
Weekly sets per muscle worksheet
Tally the hard sets each muscle gets across your week and spot the ones you are missing.
- A tally grid for ten muscle groups across seven days
- How to count a set, in plain words
- What the research does and does not say about weekly sets
Download PDF: Weekly sets per muscle worksheet Read the guide behind it
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Free printable · 1 page · A4
Barbell warm-up card
The warm-up steps before your working weight, worked out for common weights with plates per side.
- The warm-up ramp as percentages of your working weight
- Ready-made warm-ups for 40 kg to 200 kg, with plates per side
- Blank rows to write your own
Download PDF: Barbell warm-up card Read the guide behind it
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Free printable · 2 pages · A4
Bulking food reference
Calories and protein for everyday energy-dense foods, from UK government food data, plus a sensible weekly gain.
- 15 foods with a real portion, calories and protein (CoFID 2021)
- Weekly weight-gain range for bodyweights from 50 to 110 kg
- A weekly weigh-in log
Download PDF: Bulking food reference Read the guide behind it
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Free printable · PDF · A4
4-day upper/lower split
Two upper-body and two lower-body days for lifters with a few months of full-body training behind them.
- Four sessions with sets, reps and reps in reserve
- A column to write your weights
Download PDF: 4-day upper/lower split Read the guide behind it
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Free printable · PDF · A4
3-day dumbbell-only plan
Two alternating full-body days using just dumbbells and a bench. Works at home or in a busy gym.
- Two sessions with sets, reps and reps in reserve
- A column to write your weights
Download PDF: 3-day dumbbell-only plan Read the guide behind it
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Free printable · 1 page · A4
RPE and reps in reserve card
The effort scale on one card: what RPE 10, 9, 8 and 7 mean in reps left, plus a log to practise judging it.
- RPE 10 to 7 matched to reps in reserve, in plain words
- What the scale can and cannot tell you
- A practice log: your guess against the reps you could really do
Download PDF: RPE and reps in reserve card Read the guide behind it
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Free printable · 1 page · A4
Barbell plate-loading chart
Exactly which plates go on each side for every weight from 40 kg to 220 kg on a 20 kg bar.
- Every 2.5 kg step from 40 kg to 220 kg
- Plates per side using 25, 20, 15, 10, 5, 2.5 and 1.25 kg plates
- Large, high-contrast print for a wall or gym bag
Download PDF: Barbell plate-loading chart Read the guide behind it
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Free printable · 2 pages · A4
Lean protein food reference
20 everyday foods ranked by protein per 100 calories, from UK government food data, with daily and per-meal targets.
- Protein and calories per 100 g, and protein per 100 kcal (CoFID 2021)
- Meat, fish, eggs and dairy, and plant foods
- Daily and per-meal protein for bodyweights from 50 to 110 kg
Download PDF: Lean protein food reference Read the guide behind it
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Free printable · 2 pages · A4
Busy-gym exercise swap sheet
Three like-for-like swaps for 20 common exercises, so a taken machine or bench never derails your session.
- 20 exercises grouped by chest, back, legs, shoulders and arms
- Three swaps each, with the reason it works
- The one rule: swap for equipment, never for pain
Download PDF: Busy-gym exercise swap sheet Read the guide behind it
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Free printable · 1 page · A4 landscape
Double-progression log
A log built around rep ranges: write each set, and only tick 'add weight' once every set hits the top.
- Rep range, weight and reps for three sets, eight exercises
- An 'every set at the top?' tick column
- The three-step progression rule printed at the top
Download PDF: Double-progression log Read the guide behind it
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Free printable · 2 pages · A4
First powerlifting meet planner
What each lift must show, a meet-day checklist and an attempt planner for your first competition.
- The squat, bench and deadlift standards and commands (IPF rulebook)
- Meet-day checklist: weigh-in, kit, food and a handler
- An attempt planner with space to adjust after each lift
Download PDF: First powerlifting meet planner Read the guide behind it
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12-week workout log

3-day beginner full-body plan

Weekly sets per muscle worksheet

Barbell warm-up card

Bulking food reference

4-day upper/lower split

3-day dumbbell-only plan

RPE and reps in reserve card

Barbell plate-loading chart

Lean protein food reference

Busy-gym exercise swap sheet

Double-progression log

First powerlifting meet planner