Free Workout Outline Task Checklist Template
Workout Outline Task Checklist
Prepared by: [Your Name]
Date:
Trainer:
Goal:
I. Warm-Up (5-10 minutes)
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Dynamic Stretches (e.g., arm circles, leg swings)
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Light Cardio (e.g., brisk walking, jogging, cycling)
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Joint Rotations (e.g., shoulder, hip, knee rotations)
II. Main Workout (45-60 minutes)
A. Strength Training (Upper Body)
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Push-ups – 3 sets x 10-15 reps
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Dumbbell Bench Press – 4 sets x 8-12 reps
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Bent-over Rows – 3 sets x 10-12 reps
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Shoulder Press – 3 sets x 10-12 reps
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Bicep Curls – 3 sets x 12-15 reps
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Triceps Dips – 3 sets x 10-12 reps
Rest: 60-90 seconds between sets
B. Strength Training (Lower Body)
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Squats – 4 sets x 10-15 reps
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Lunges – 3 sets x 12 reps per leg
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Leg Press – 3 sets x 10-12 reps
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Hamstring Curls – 3 sets x 12-15 reps
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Calf Raises – 4 sets x 20 reps
Rest: 60-90 seconds between sets
C. Core Work
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Plank – 3 sets x 30-45 seconds
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Russian Twists – 3 sets x 20 reps
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Leg Raises – 3 sets x 15 reps
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Mountain Climbers – 3 sets x 20 reps
III. Cool-Down (5-10 minutes)
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Static Stretches (e.g., hamstring stretch, quad stretch, shoulder stretch)
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Breathing Exercises (deep breaths, slow exhales to relax)
IV. Notes/Modifications
V. Progress Tracking
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Set Goals for Next Session:
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Personal Notes:
