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Free Workout Log TemplatesBy Marc Perry, CSCS, CPT
Dear Fitness Enthusiast,I hope you enjoy this free guide and it helps you achieve your personal fitness goals. Ialso hope you use BuiltLean as a resource to help you get the lean, strong, fit body youdeserve.Best,MarcMarc Perry, CSCS, CPTCreator, BuiltLeanCopyright 2018 BuiltLean LLCAll rights reserved.No part of this book may be reproduced in any form without permission in writing from the author or publisher, except for theinclusion of brief quotations in a review.WARNING: This report is protected by Federal copyright law. Violators will be prosecuted to the fullest extent of the law.Published by Elite Training Partners LLC DBA BuiltLean in the United States of America.DISCLAIMERThis report is for reference and informational purposes only and is no way intended as medical counseling or medical advice. Theinformation contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the adviceof a competent medical professional. The owner of the copyrights and trademarks is Elite Training Partners LLC, its affiliates, orother third party licensors.
Training CalendarHow to use the Training Calendar Fill in the workout name under each day you plan to complete it, then mark days where youwill not be working out as "rest".
Workout Log Template #1How to use the Daily Workout Log Template: Before starting your workout, fill in the sheet with all your workout information, leaving justthe boxes in the center of the sheet under "Exercises" blank. When you are at the gym, fill inall the blank boxes. "TR" stands for Targeted Reps, or the number of reps you plan on completing for a givenexercise set, "AR" stands for Actual Reps you complete, and "W" stands for the weight youused, "F" stands for completing as many reps as possible to failure, and "RBS" stands for RestBetween Sets. Finally, brackets are used to connect exercises that are completed as circuits(i.e. completed back to back with little to no rest). When filling in the sheet, "BW" indicates body weight.
Date:1/2 5 /12Name:F u l l B odyWorkout:Marc PerryWorkout #:2Workout ParamatersPrimary MusclesF u l l B odyTotal # of Sets19Total # of Reps (reps x sets)24 2Length:6 0 Mi n u tesWarm Up5 Mi n s F oam R ol l ( u pper back , l ats, cal ves, q u ads, pi ri f orm i s5 m i n s Dy n am i c S tretchi n g ( l u n g e wi th a l ean , l ateral l u n g es, l eg k i ck s, arm ci rcl es)ExercisesTRARWTRARWTRARWRBSB en ch S tep U ps wi th DB 's2424402420402418400sPu sh U psF50BWF30BWF15BW6 0sDB R ow1212701210701210700sDB S hou l der Press121260121060128600sT ri ceps Pressdown1020402420402420406 0sH an g i n g A bs R ai se2020BW2018BWB i rd Dog on E xerci se B al l2020BW2020BWAerobic/Intervals/StretchingJu m p R ope - 1000 R eps ( 2 00 reps each set, 6 0- 90 secon ds rest between sets)S tretchi n g - 5 m i n s of stretchi n g ( H am stri n g s, Qu ads, C al ves, H i ps, S hou l ders)Comments/NotesPai ri n g B en ch S tep U ps wi th Pu sh U ps real l y taxed m y cardi ovascu l ar sy stem . I f el t veryou t of breath, whi ch af f ected m y abi l i ty to com pl ete m ore pu sh- u ps an d g en eral l y m ystren g th l evel s the rest of the work ou t. I n eed to work on i m provi n g cardi o an d con si derpai ri n g pu sh u ps wi th a l ess taxi n g exerci se.
Workout:Date:Name:Workout #:Workout ParamatersPrimary MusclesTotal # of SetsTotal # of Reps (reps x sets)Length:Warm tesTRARWTRARWTRARWRBS
Workout Log Template #2How to use the Monthly Workout Log Template: Before starting your workout, fill in the exercises you plan to complete along with thetargeted sets and reps. Within the first Workout 1 row, you will write down the actual weight and reps youcompleted for each set. You will then move on to the next exercise and fill in the weight andreps for each set for the row Workout 1. If you intend to pair exercises together in a circuit,you can use brackets as I show in the example sheet. You'll notice that there are 10 exercise rows with 5 sets across, which equates to 50 total setsthat can be completed on this sheet. For your workout, you will more likely only use abouthalf, or less of the sheet. I included these extra exercise rows and columns to give you moreflexibility when creating your workout. When filling in the sheet, "BW" indicates body weight and "F" stands for completing as manyreps as possible to failure.
Workout:F ul l B ody # 1ExerciseSetsF ron t S q u atsRepsSet1Set2Set3Name:Marc PerrySet4Set5RestWorkout 131218 5 /1218 5 /1018 5 /8Workout 231219 5 /1219 5 /819 5 /6Workout 33102 0 5 /102 0 5 /82 0 5 /6Workout 43102 0 5 /102 0 5 /102 0 5 /80000F orward L u n g es wi th DB 'sWorkout 13125 0 /125 0 /85 0 /660Workout 23125 0 /125 0 /105 0 /860Workout 33105 5 /105 5 /85 5 /660Workout 43105 5 /105 5 /105 5 /8600000DB B en ch PressWorkout 131218 5 /1218 5 /1018 5 /8Workout 231219 5 /1219 5 /819 5 /6Workout 33102 0 5 /102 0 5 /82 0 5 /6Workout 43102 0 5 /102 0 5 /102 0 5 /8Workout 13FB W /18B W /13B W /10Workout 23FB W /19B W /15B W /19Workout 33FB W /2 0B W /2 0B W /2 0Workout 43FB W /2 2B W /2 2B W /2 20000Pu l l - U psDB S hou l der PressWorkout 13125 0 /125 0 /105 0 /860Workout 23125 0 /125 0 /125 0 /1060Workout 33105 5 /105 5 /85 5 /660Workout 43105 5 /105 5 /105 5 /660H an g i n g A bs R ai seWorkout 1315B W /15B W /13B W /12Workout 2315B W /15B W /14B W /13Workout 3320B W /2 0B W /18B W /16Workout 4320B W /2 0B W /19B W /190000B i rd Dog on E xerci se B al lWorkout 1312B W /12B W /12B W /1260Workout 2312B W /12B W /12B W /1260Workout 3310B W /10B W /10B W /1060Workout 4310B W /10B W /10B W /1060Workout 1212B W /12B W /1260Workout 2212B W /12B W /1260Workout 3210B W /10B W /1060Workout 4210B W /10B W /1060H i p E xten si onWorkout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4
Workout:ExerciseWorkout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4Workout 1Workout 2Workout 3Workout 4SetsName:RepsSet1Set2Set3Set4Set5Rest
About BuiltLeanBuiltLean is a private company that helps busy men with demanding careers get the lean & healthy body they deserve.About Marc Perry, CSCS, ACE-CPTMarc is the creator of BuiltLean. Marc is one of the most sought after fitnessexperts and coaches in the world and has been featured on TV for his expertise inhelping busy men get lean bodies with strength circuits.A Yale graduate and former investment analyst, Marc has dedicated his life tohelping others improve their health. He is a Certified Strength & ConditioningSpecialist (National Strength & Conditioning Association) and a Certified PersonalTrainer (American Council on Exercise).You can connect with Marc on Facebook (www.facebook.com/BuiltLean), orTwitter (www.twitter.com/builtlean). Press inquiries should be directed topress@builtlean.com.
flexibility when creating your workout. When filling in the sheet, "BW" indicates body weight and "F" stands for completing as many reps as possible to failure. Workout: Full Body #1 Name: Marc Perry Exercise Sets Reps Set1 Set2 Set3 Set4 Set5 Rest Front Squats Workout 1 3 12 185/12 185/10 185/8 0 Workout 2 3 12 195/12 195/8 195/6 0 Workout 3 3 10 205/10 205/8 205/6 0 Workout 4 3 10 205/10 .
