Printable 12-Week Training Planner
This 12-week planner is for lifters and coaches who want a simple way to map out a training block on one page. It has rows for weeks 1 to 12 and columns for Week, Day 1, Day 2, Day 3, Day 4, and Notes. Use each cell to write the exercise, sets × reps, and % of 1RM for that day.
Free printable · PDF
- 1 page
- US Letter, landscape — choose “Fit to page” for A4
- PDF, 59 KB
Free for personal, family and classroom use.
Fill in the plan before the block starts, then update notes as needed during the week. The landscape layout gives each training day its own space, so you can see the full program at a glance and keep the same format for every week.
Good for
- Plan a 12-week strength block
- Log day-by-day training targets
- Track exercise changes across weeks
Tip: Print in landscape on Letter paper and keep a copy with your training log.
4 files · XLSX, PDF, DOCX
Get every sheet: Strength Training Log Pack
This sheet plus 3 more in one download, with the editable Excel and Word files. Excel training log with automatic 1RM estimates, a printable percentage chart, a personal-records tracker and a 12-week programme planner.
$5.00 USD, one-time 4 files · about $1.25 each
- Instant download
- 7-day refund
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Printable Strength Training Log
Printable 1RM Percentage Chart
Printable PR Tracker