Workout Log Free Guide
Workout Log Free
Workout Log Free is a browser-based workout log and weekly planner. There is no app to install, no account and no server: your sets, reps and weights are saved in this browser and exported as CSV whenever you want a copy. The tracker totals volume and estimates one-rep max; the planner builds a printable split.
- Free — no sign-up
How it works
- 1 Log your setsSets, reps and weight, entered as you train.
- 2 See volume and 1RMTraining volume and an estimated one-rep max per lift.
- 3 Keep your dataExport a CSV whenever you want. Nothing leaves your browser.
Calculators
- Free Workout Tracker
Log sets, reps and weight in your browser: no app, no account. See volume and estimated 1RM, and export to CSV. - Free Workout Planner
Pick a full-body, upper/lower or push/pull/legs split and customise every day. Print it or keep it in your browser.
Guides
- How to Keep a Workout Log
What to write in a workout log, an example week, a printable log sheet, and how tracking helps progressive overload. - Best Free Workout Trackers
Free workout trackers compared on logging speed, progress charts, export and privacy, including a no-account browser option.
Why trust these numbers
Two kinds of numbers appear on this site. The first come out of your own log: session volume is the sum of weight × reps across your sets, and estimated one-rep max uses the Epley formula, weight × (1 + reps ÷ 30). Both are arithmetic you can check by hand, and both are covered by automated tests that run against fixed worked examples before anything is published. The second kind are training guidelines, and those are quoted from the CDC physical activity guidelines for adults rather than paraphrased from other fitness sites. Where a figure appears, the source is linked next to it. Nothing here is medical advice, and no claim is made about what any product or programme will do for you. If you find an error, the contact page reaches us.
What you can work out here
Every tool here works from your own training data — weight lifted, reps logged, sessions completed — to give you a number you can act on.
- Best Free Workout Trackers
- The best free workout tracker app is whichever one you will still be filling in six months from now, and that almost always comes down to logging speed, not features.
- How to Keep a Workout Log
- A workout log is a record of what you actually did: date, exercise, reps and weight, one line per set. Four fields are enough.
- Free Workout Planner
- This workout planner is free, needs no account, and runs entirely in your browser.
- Free Workout Tracker
- This free workout tracker logs every set, rep and weight in your browser: no app, no account, no sign-up.
Common questions
What is the 3-3-3 rule for workout?
It is an informal phrase, not a published guideline, and it is usually given as three exercises, three sets, three days a week. No governing body defines it, so treat any confident-sounding version with suspicion. More in How to Keep a Workout Log.
Can my phone track my exercise?
Partly. A modern phone counts steps and estimates walking, running and cycling from its motion sensors, and the built-in health app will store that automatically. More in How to Keep a Workout Log.
What is the 3-2-1 rule for working out?
It is a social-media training template, commonly described as three strength sessions, two Pilates or mobility sessions and one cardio session per week, with a rest day. More in How to Keep a Workout Log.
What are the best devices to track workouts?
It depends what you are tracking. Watches and phones handle time, distance and heart rate for running, walking and cycling without any input from you. More in How to Keep a Workout Log.
What is the 3-3-3 rule gym?
In a gym context it is usually quoted as three exercises, three sets of each, three times a week. More in Free Workout Planner.
What is the best free workout planner?
The best free planner is whichever one you can change in ten seconds when the squat rack is busy. Rigid apps that lock the plan behind a paid tier fail that test. More in Free Workout Planner.