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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 2013 Elite Training Partners LLC DBA BuiltLeanAll 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 lawlaw. 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. www.builtlean.com/2012/01/27/workout-log-template/

8-Week Program To Get Lean & RippedOnly 3 Workouts Per WeekHere’s More:The Power Of Strength CircuitsTM – If you are busy and don’t have much time, ourstrength circuitsTM method will help you transform your body faster than you ever thoughtpossible.Customers In Over 90 Countries – The BuiltLean Program is designed to help youshed fat as fast as possible while retaining, or increasing muscle mass. It works so well wenow have customers in over 90 countries.Media Oulets Are Raving – From BusinessWeek to Men’s Fitness, Program creatorMarc Perry has been featured as the go-to fitness expert for busy professionals.A Program Based On Science – The BuiltLean Program has been medically reviewedand evaluated by an Ivy League educated Registered Dietician.www.BuiltLean.com/Program

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".

TRAINING CALENDARMonth yWeek 1Full Body ARestHill SprintsFull Body BRestYogaRestWeek 2Full Body ARestHill SprintsFull Body BRestYogaRestWeek 3Full Body ARestHill SprintsFull Body BRestYogaRestWeek 4Full Body ARestHill SprintsFull Body aturdaySundayWeek 1Upper Body ARestLower Body AKickboxingRestFull Body CRestWeek 2Upper Body ARestLower Body AKickboxingRestFull Body CRestWeek 3Upper Body ARestLower Body AKickboxingRestFull Body CRestWeek 4Upper Body ARestLower Body AKickboxingRestFull Body CRestMondayTuesdayThursdayFridaySaturdaySundayWeek 1Full Body DRestFull Body ERestPower YogaRestWeek 2Full Body DRestFull Body ERestPower YogaRestWeek 3Full Body DRestFull Body ERestPower YogaRestWeek 4Full Body TreadmillIntervalsTreadmillIntervalsFull Body ERestPower YogaRestMonth 2Month 3

TRAINING CALENDARMonth yWeek 1Week 2Week 3Week 4Month 2Week 1Week 2Week 3Week 4Month 3Week 1Week 2Week 3Week 4

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:1/25/12Name:Full BodyWorkout:Marc PerryWorkout #:2Workout ParamatersPrimary MusclesFull BodyTotal # of Sets19Total # of Reps (reps x sets)242Length:60 MinutesWarm Up5 Mins Foam Roll (upper back, lats, calves, quads, piriformis5 mins Dynamic Stretching (lunge with a lean, lateral lunges, leg kicks, arm circles)ExercisesTRARWTRARWTRARWRBSBench Step Ups with DB's2424402420402418400sF50BWF30BWF15BW60sDB R ow1212701210701210700sDB Shoulder Press121260121060128600sTriceps Pressdown10204024204024204060sHanging Abs R aise2020BW2018BWBird Dog on Exercise Ball2020BW2020BWPush UpsAerobic/Intervals/StretchingJump RRopeope - 1000 RepsR eps (200 reps each set, 60-90 seconds rest between sets)Stretching - 5 mins of stretching (Hamstrings, Quads, Calves, Hips, Shoulders)Comments/NotesPairing Bench Step Ups with Push Ups really taxed my cardiovascular system. I felt veryout of breath, which affected my ability to complete more push-ups and generally mystrength levels the rest of the workout. I need to work on improving cardio and considerpairing push ups with a less taxing exercise.

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.

Full Body #1Workout:ExerciseSetsFront SquatsRepsSet1Set2Set3Name:Marc PerrySet4Set5RestWorkout 1312185 /12185/10185/8Workout 2312195 /12195/8195/6Workout 3310205/10205 /8205 /6Workout 4310205/102 05/10205 /80000Forward Lunges with DB'sWorkout 131250/125 0/85 0/660Workout 231250/125 0/105 0/860Workout 331055 /105 5/85 5/660Workout 431055 /1055 /105 5/8600000DB Bench PressWorkout 1312185 /12185/10185/8Workout 2312195 /12195/8195/6Workout 3310205/10205 /8205 /6Workout 4310205/102 05/10205 /8Workout 13FBW/18BW/13BW/10Workout 23FBW/19BW/15BW/19Workout 33FBW/20BW/20BW/2 0Workout 43FBW/2 2BW/22BW/220000Pull-UpsDB Shoulder PressWorkout 131250/125 0/105 0/860Workout 231250/1250/1250/1060Workout 331055 /105 5/85 5/660Workout 431055 /1055 /105 5/660Hanging Abs RaiseWorkout 1315BW/15BW/13BW/12Workout 2315BW/15BW/14BW/13Workout 3320BW/20BW/18BW/16Workout 4320BW/20BW/19BW/190000Bird Dog on Exercise BallWorkout 1312BW/12BW/12BW/1260Workout 2312BW/12BW/12BW/1260Workout 3310BW/10BW/10BW/1060Workout 4310BW/10BW/10BW/1060Hip ExtensionWorkout 1212BW/12BW/1260Workout 2212BW/12BW/1260Workout 3210BW/10BW/1060Workout 4210BW/10BW/1060Workout 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 based in New York City that developsfitness programs and produces free articles and videos that empowerbusy professionals to reveal their fitness potential. BuiltLean offerspersonal training, nutrition counseling, and group fitness services, and is the producer of BuiltLean Program, an 8week body transformation program that requires only 3 short workouts per week.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 professionals get lean, toned physiques 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.8-Week BuiltLean Program (www.BuiltLean.com/Program)If you want a plan that takes the guesswork out of getting the best results possible, you can get it below.

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 Exercise Sets Reps Set1 Front Squats Workout 1 3333 12 112212 185/12 185/12 Workout 2 3333 12 112212 195/12 195/12 Workout 3 3333 10 110010 205/10 205/10 Workout 4 3333 10 110010 205/10 205/10 Forward Lunges .