Workout planner
Workout planner
Build a printable weekly training plan with sessions, exercise rows, volume, completion, and personal records.
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Workout planner
Strength block week 1
Maya Chen · Week of 2026-05-04
Weekly summary
| Planned minutes | 210 | Sessions done | 2/4 | Exercise rows | 6 |
|---|---|---|---|---|---|
| Set-rep volume | 166 | PR rows | 2 | Goal | Build lower-body strength while keeping two conditioning sessions easy enough to recover. |
Session schedule
| Day | Focus | Minutes | Intensity | Status | Notes |
|---|---|---|---|---|---|
| Monday | Lower-body strength | 60 | Heavy | Done | Squat focus with controlled accessories. |
| Tuesday | No session scheduled. | ||||
| Wednesday | Upper pull and hinge | 45 | Moderate | Planned | Keep hinge sets crisp. |
| Thursday | No session scheduled. | ||||
| Friday | Intervals | 45 | Moderate | Planned | Stop if pace drops sharply. |
| Saturday | Easy run | 60 | Easy | Done | Keep conversational pace. |
| Sunday | No session scheduled. | ||||
Exercise log
| Monday | |||||
|---|---|---|---|---|---|
| Exercise | Sets | Reps | Load | PR | Notes |
| Back squat | 5 | 5 | 185 lb | Yes | Matched best depth. |
| Bench press | 4 | 6 | 115 lb | - | - |
| Wednesday | |||||
|---|---|---|---|---|---|
| Exercise | Sets | Reps | Load | PR | Notes |
| Deadlift | 3 | 5 | 205 lb | - | - |
| Pull-up | 4 | 8 | Bodyweight | - | - |
| Friday | |||||
|---|---|---|---|---|---|
| Exercise | Sets | Reps | Load | PR | Notes |
| 400 m repeats | 6 | 10 | RPE 7 | - | Walk 90 seconds between repeats. |
| Saturday | |||||
|---|---|---|---|---|---|
| Exercise | Sets | Reps | Load | PR | Notes |
| 5K run | 1 | 10 | 29:40 | Yes | Best easy-route time. |
Personal records
| Back squat | 5 x 5 · 185 lb |
|---|---|
| 5K run | 1 x 10 · 29:40 |
Notes
Warm up for 10 minutes before each lift. Keep one rep in reserve on heavy sets.