Free Workout Chart
This free Workout Chart template focuses on weight lifting exercises, and can be used to structure your overall weight lifting program, including warm up, core body, upper body, lower body, and cool down exercises. This workout chart allows you to list the type of exercise, how many sets and reps, how much weight, and the resting time in between sets. To create a more general fitness plan, see our Exercise Chart template.
Workout Chart Template
for Excel
Description
Use this template to create your weekly weight lifting workout plan. Print a copy to take with you to the gym. Attach it to a clipboard or tack to the wall.
The workbook includes a One Rep Max Calculator to help you find your 1RM for various exercises by performing multiple reps at a lower weight (the safer approach).
Using the Workout Chart Template
One of the most common questions among athletes that do weight training is "How much can you bench (or squat or ...)?" Also, if you're creating a workout program that requires you to do multiple sets and reps at a specific percentage of your one-rep max (1RM), you will need a way to figure out your max for each exercise.
It may be tempting to test your strength by "maxing out", but the likelihood of serious injury is much higher when trying to max out.
Instead, you can use a simple technique to estimate your One Rep Max. See this article by Dennis B. Weis: One Rep Max Chart at power-bodybuilding.com.
