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Weekly Gym Schedule Planner
Customizable weekly workout split planner with PPL, Upper/Lower, and 3-6 day presets.
Paper & Color Settings
Auto-saved locally Weight Unit:
7-Day Training Schedule • Fully Editable
Daily Training Schedule (7 Days)
Customize days, exercises & rest
Warmup, Hydration & Sleep Protocols
How to Use This Printable
- Select a workout split preset or customize your training days.
- Assign muscle focus and target exercises for each day.
- Set target workout durations and cardio goals.
- Print in Letter or A4 format for your gym binder or fridge.
Frequently Asked Questions
What is the best workout split for beginners? ▼
A 3-day full-body or 4-day upper/lower split is generally ideal for beginners to maximize recovery and consistent progression.
Can I customize rest days? ▼
Yes! Toggle any day as Active Rest or Complete Rest to prevent overtraining.
Live Printable Preview
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Push / Pull / Legs Split
Units: LBS Athlete: Alex Rivera • Goal: Hypertrophy & Strength • 7-Day Training Calendar
Weekly Schedule
FamilyPrintable Gym
🎯 Progressive Overload & Warmup Protocol
• 5-10 min dynamic mobility & joint warm-up before working sets.
• Add 2.5–5 lbs (1–2 kg) when all target reps are completed with clean form.
• Stay within 1–2 Reps in Reserve (RIR) on main compound lifts.
Hydration & Fuel
Water target: 3–4 Liters / Day
Sleep Goal: 7.5 – 9.0 Hours
FamilyPrintable.com • Free Weekly Gym Schedule Planner No Sign-Up • Instant Vector PDF
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