Free Gym Workout Routine Chart & Editable Workout Ticket Download (Excel & PDF)
Push/Pull/Legs 4-day & 5-day workout routine chart, editable workout ticket format, sets, reps, and progressive overload tracking.
The ultimate editable workout ticket and weekly routine chart for gyms and fitness enthusiasts. Download your free workout ticket in Excel, Word, or printable PDF. Features 4-day and 5-day Push/Pull/Legs splits, target muscle groups, sets, reps, and weekly overload weight logs.
What Is Included in This Free Business Kit
Printable A4 Sheet View
Click on any text or amount below to edit directly. Press Print / Save as PDF or Ctrl+P to print.
| Exercise Name | Sets | Reps | Target Weight | Action |
|---|---|---|---|---|
How to Implement This Format on Your Gym Floor
Step-by-step instructions for front-desk receptionists, floor trainers, and club managers.
Assess Lifting Experience Level
Determine if the client is beginner (Full-Body 3x/week), intermediate (Push/Pull/Legs 5x/week), or advanced (Upper/Lower Split).
Select Primary Compound Movements
Anchor each workout around compound lifts (Barbell Squat, Bench Press, Deadlift, Overhead Press, Lat Pulldown) followed by isolation accessories.
Fill Target Rep Ranges & Rest Timers
Prescribe 6-8 reps for strength, 8-12 reps for hypertrophy, and 12-15 reps for muscular endurance with strict 60-90 second rest timers.
Log Weekly Weight Increases
Ensure the lifter records weights used each week. Once 12 clean reps are achieved on all sets, increase resistance by 2.5 kg next session.
The Paper Template vs. Techfeifan Cloud Automation
Why paper forms are a great starting point, and how cloud software eliminates 100% of human error.
Paper workout cards get torn, lost, or forgotten in gym lockers; members forget what weights they lifted last week.
Members log reps, sets, and weights on their phone in the Techfeifan web portal with automatic PR badges.
Floor trainers have no idea what routine each member is doing without examining crumpled cards.
Trainers see active member routines on their tablet and can update exercises with 1 tap based on machine availability.
Static paper cannot show exercise execution; beginners perform dangerous ego lifting.
Integrated exercise video clips show correct movement cues and muscle activation guides.
Calculating progressive overload across 12 weeks of paper cards is nearly impossible.
Visual progression line charts show 1RM benchmarks, strength curves, and overall training volume.
Legal, GST & Statutory Guidelines
General operational practices to help organize billing, documentation, and local compliance.
Warm-up & Joint Mobility Protocol
Include mandatory 5-minute dynamic warm-up and rotator cuff activation before heavy bench pressing or overhead movements.
Injury & Form Safety Caveats
Instruct members never to sacrifice biomechanical form for heavier weights to prevent lumbar disc and shoulder impingement injuries.
Equipment Sanitation Etiquette
Remind members on the sheet to wipe equipment benches and re-rack all dumbbell weights after completing their sets.
De-Load Week Strategy
Plan a lighter de-load week every 6 to 8 weeks to allow central nervous system recovery and connective tissue repair.
Template & Formatting FAQs
Everything you need to know about customizing, editing, printing, and general usage.
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Tired of Updating Manual Paper Templates?
Automate WhatsApp billing, turnstile gates, attendance, diet charts, and trainer commissions on autopilot with Techfeifan Gym & Studio Software.