This free Workout Chart template focuses on weight lifting exercises, and can be used to structure your overall weight lifting program, including warm up, core body, upper body, lower body, and cool down exercises. This workout chart allows you to list the type of exercise, how many sets and reps, how much weight, and the resting time in between sets. To create a more general fitness plan, see our Exercise Chart template.


Printable Weight Lifting Workout Chart

The following weight lifting chart is a PDF file that you can download and print. The printable workout chart is almost identical to the Workout Chart template below, but if you use the PDF version, you'll need to create your workout program by hand. I'd recommend using the template so that you can save a copy of your plan and make changes easily as you increase your sets/reps and weight.

Workout Chart Template

for Excel and Google Sheets
Workout Chart


⤓ Excel (.xlsx)
For: Excel 2007 or later
⤓ Google Sheets

Other Versions

License: Personal Use (not for distribution or resale)

"No installation, no macros - just a simple spreadsheet" - by



Use this template to create your weekly weight lifting workout plan. Print a copy to take with you to the gym. Attach it to a clipboard or tack to the wall.

One-Rep-Max Calculator

The workbook includes a One Rep Max Calculator to help you find your 1RM for various exercises by performing multiple reps at a lower weight (the safer approach).

Using the Workout Chart Template

Warm Up

Properly warming up can help you avoid injuries during your workout. The warm up activities are usually for getting your heart pumping and blood flowing. This might include a jog, bike ride, or other cardio exercises. After the general warm up, you should perform proper stretches, especially for those muscles that you will be working out.

How to Determine Your One Rep Max (1RM)

One of the most common questions among athletes that do weight training is "How much can you bench (or squat or ...)?" Also, if you're creating a workout program that requires you to do multiple sets and reps at a specific percentage of your one-rep max (1RM), you will need a way to figure out your max for each exercise.

It may be tempting to test your strength by "maxing out", but the likelihood of serious injury is much higher when trying to max out.

Instead, you can use a simple technique to estimate your One Rep Max. See this article by Dennis B. Weis: One Rep Max Chart at

Weight Lifting Workout Resources

  • Example Workouts at - A few example weight lifting workout plans.
  • Weight Lifting Percentage Charts at - Printable charts for calculating percentages for various weights.
  • Online One Rep Max Calculator at - Calculate your One Rep Max by performing multiple reps at a lower weight.

Share Our Workout Chart Template

To link to our free weight lifting workout chart, you may use the following URL:

Disclaimer: The worksheet and information on this page is for educational purposes only. It should not be construed as medical advice. You should seek the advice of qualified professionals regarding medical/fitness/health decisions.

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