- Week
- Week 1
- Focus
- Foundation
- Target sessions
- 3
- Sessions done
- 0
- Check
- Unchecked
TemplatesSpending & habits · 8-week workout
8-week workout program
When you plan 8 weeks of exercise and keep up weekly goals, logs and measurements together with a friend
What's inside · Table 3 · Checklist 3
Preview · a new document starts like this
8-week workout program
- Start date
- Not set
- Workouts per week
- Not set
- Who's involved
- Not set
- Goal
- Not set
Set the target sessions in the weekly plan table, then delete the example line in the workout log and add your own.
Weekly plan
| Week | FocusLabels | Target sessionsNumber | Sessions doneNumber | CheckCheckbox |
|---|---|---|---|---|
| Week 1 | Foundation | 3 | 0 | Unchecked |
| Week 2 | Foundation | 3 | 0 | Unchecked |
| Week 3 | Build up | 3 | 0 | Unchecked |
| Week 4 | Recovery | 2 | 0 | Unchecked |
| Week 5 | Build up | 4 | 0 | Unchecked |
| Week 6 | Intensity | 4 | 0 | Unchecked |
| Week 7 | Intensity | 4 | 0 | Unchecked |
| Week 8 | Recovery | 3 | 0 | Unchecked |
- Week
- Week 2
- Focus
- Foundation
- Target sessions
- 3
- Sessions done
- 0
- Check
- Unchecked
- Week
- Week 3
- Focus
- Build up
- Target sessions
- 3
- Sessions done
- 0
- Check
- Unchecked
- Week
- Week 4
- Focus
- Recovery
- Target sessions
- 2
- Sessions done
- 0
- Check
- Unchecked
- Week
- Week 5
- Focus
- Build up
- Target sessions
- 4
- Sessions done
- 0
- Check
- Unchecked
- Week
- Week 6
- Focus
- Intensity
- Target sessions
- 4
- Sessions done
- 0
- Check
- Unchecked
- Week
- Week 7
- Focus
- Intensity
- Target sessions
- 4
- Sessions done
- 0
- Check
- Unchecked
- Week
- Week 8
- Focus
- Recovery
- Target sessions
- 3
- Sessions done
- 0
- Check
- Unchecked
Workout log
One line per workout. Delete the example line before you use it.
Workout log
| Exercise | Date | Type | Minutes | Intensity | Feeling | Notes |
|---|---|---|---|---|---|---|
| (Example) Brisk walking | Not set | Cardio | 30 | Moderate | Went well | This is an example line. Delete it and write your own. |
- Date
- Not set
- Type
- Cardio
- Minutes
- 30
- Intensity
- Moderate
- Feeling
- Went well
- Notes
- This is an example line. Delete it and write your own.
Measurements
| Item | StartNumber | 4 weeksNumber | 8 weeksNumber |
|---|---|---|---|
| Weight (kg) | Empty | Empty | Empty |
| Push-ups (reps) | Empty | Empty | Empty |
| 1 km run (min) | Empty | Empty | Empty |
- Item
- Weight (kg)
- Start
- Empty
- 4 weeks
- Empty
- 8 weeks
- Empty
- Item
- Push-ups (reps)
- Start
- Empty
- 4 weeks
- Empty
- 8 weeks
- Empty
- Item
- 1 km run (min)
- Start
- Empty
- 4 weeks
- Empty
- 8 weeks
- Empty
Rules
•
Rest if you're hurting. Rest is part of the plan.
•
Compare logs every week with the people you're training with.
☐
Set target sessions for each week.
☐
Logged every workout.
☐
Took measurements at 4 and 8 weeks.