Free Printable Exercise Logs
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Effective concurrent training program that focuses on the main 3 power movements: the squat, deadlift and bench press. It is designed to help build immense gains in strength and size. Program emphasizes training smarter and not harder. The primary power movement will take up half of your workout, while the accessory movements will be used to pump the muscle and help give you that clean and dense look.
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Free Printable Exercise Logs
- 1. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 Incline press (warm-up) low weight 1-3 Incline press (working set) 70%, max weight 5 4 Flat bench dumbbell press 4-5 10 Incline dumbbell flye 3 8-10 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Chest Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html weekS 1-4
- 2. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Squat (warm-up) low weight 1-3 Squat (working set) 70%, heavy weight 5 4 Leg press heavy weight 5 10 Leg extention heavy weight 3 8 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 1-4
- 3. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Standing shoulder press 3 8 Wide-grip upright rows 3 8 Dumbbell upright rows 3 8 Laterals 4 12 Seated dumbbell rear delts 4 12 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 1-4
- 4. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Straight bar curls 3 8-12 Seated dumbbell curls 3 8-12 Preacher curls 3 8-12 Lying tricep extensions 4 8-12 Tricep push downs 4 8-12 Incline dumbbell extensions 4 8-12 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 1-4
- 5. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Deadlift (warm-up) low weight 1-3 Deadlift (working set) 70%, heavy weight 5 4 One-arm row heavy weight 5 10 Pull-downs heavy weight 3 8 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Back Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html weekS 1-4
- 6. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 Incline press (warm-up) low weight 1-3 Incline press (working set) 80%, max weight 5 3 Flat bench dumbbell press 4-5 10 Incline dumbbell flye 3 8-10 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Chest Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html weekS 5-8
- 7. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Squat (warm-up) low weight 1-3 Squat (working set) 80%, heavy weight 5 3 Leg press heavy weight 5 10 Leg extention heavy weight 3 8 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 5-8
- 8. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Standing shoulder press 3 8 Wide-grip upright rows 3 8 Dumbbell upright rows 3 8 Laterals 4 12 Seated dumbbell rear delts 4 12 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 5-8
- 9. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Straight bar curls 3 8-12 Seated dumbbell curls 3 8-12 Preacher curls 3 8-12 Lying tricep extensions 4 8-12 Tricep push downs 4 8-12 Incline dumbbell extensions 4 8-12 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 5-8
- 10. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Deadlift (warm-up) low weight 1-3 Deadlift (working set) 80%, heavy weight 5 3 One-arm row heavy weight 5 10 Pull-downs heavy weight 3 8 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Back Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html weekS 5-8
- 11. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 Incline press (warm-up) low weight 1-3 Incline press (working set) 90%, max weight 5 2 Flat bench dumbbell press 4-5 10 Incline dumbbell flye 3 8-10 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Chest Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html weekS 9-12
- 12. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Squat (warm-up) low weight 1-3 Squat (working set) 90%, heavy weight 5 2 Leg press heavy weight 5 10 Leg extention heavy weight 3 8 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 9-12
- 13. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Standing shoulder press 3 8 Wide-grip upright rows 3 8 Dumbbell upright rows 3 8 Laterals 4 12 Seated dumbbell rear delts 4 12 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 9-12
- 14. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Straight bar curls 3 8-12 Seated dumbbell curls 3 8-12 Preacher curls 3 8-12 Lying tricep extensions 4 8-12 Tricep push downs 4 8-12 Incline dumbbell extensions 4 8-12 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Leg Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html weekS 9-12
- 15. FREE PRINTABLE EXERCISE LOGS ® ® ™™ ™™ DAY:___________________ DATE:___________________ TIME:___________________ am/pm CARDIO TODAY: YES NO ___________________ ___________________ EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: _________________________ ______________________ _______________________ MOOD WHEN STARTING: _______________________________________________________ EXERCISE SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Deadlift (warm-up) low weight 1-3 Deadlift (working set) 90%, heavy weight 5 2 One-arm row heavy weight 5 10 Pull-downs heavy weight 3 8 Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 lbs for 10 reps, you would write “100 x 10”. The grey boxes below are not used. NOTES Mike O’Hearn’s Power Bodybuilding: Back Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html weekS 9-12