Exercise Plan Worksheet

Contact Information

First name

Last name

Email address

Cardio Plan (3–4x/week)

Fill in the fields with your weekly plan for exercise and list your goals. Add notes about your daily exercise (e.g. felt good today, some knee pain. RPE 6.)

Monday (Please include: type of exercise, time of exercise, and intensity of exercise.)

Tuesday (Please include: type of exercise, time of exercise, and intensity of exercise.)

Wednesday (Please include: type of exercise, time of exercise, and intensity of exercise.)

Thursday (Please include: type of exercise, time of exercise, and intensity of exercise.)

Friday (Please include: type of exercise, time of exercise, and intensity of exercise.)

Saturday (Please include: type of exercise, time of exercise, and intensity of exercise.)

Sunday (Please include: type of exercise, time of exercise, and intensity of exercise.)

Muscle Building Plan (3x/week)

Fill in the fields with your weekly plan for exercise and list your goals. Add notes about your daily exercise (e.g. felt good today, some knee pain. RPE 6.)

Monday (Please include: type of strength training (body weight, free weights, pilates, etc.), muscle groups, and number of sets and reps.)

Tuesday (Please include: type of strength training (body weight, free weights, pilates, etc.), muscle groups, and number of sets and reps.)

Wednesday (Please include: type of strength training (body weight, free weights, pilates, etc.), muscle groups, and number of sets and reps.)

Thursday (Please include: type of strength training (body weight, free weights, pilates, etc.), muscle groups, and number of sets and reps.)

Friday (Please include: type of strength training (body weight, free weights, pilates, etc.), muscle groups, and number of sets and reps.)

Saturday (Please include: type of strength training (body weight, free weights, pilates, etc.), muscle groups, and number of sets and reps.)

Sunday (Please include: type of strength training (body weight, free weights, pilates, etc.), muscle groups, and number of sets and reps.)

Weekly Exercise Goals

Goal 1

Goal 2

Goal 3

Daily Step Tracking

Enter your steps goal

Type of Exercise