Personal Fitness Workout Log
Personal Fitness • Weekly Workout Log
High School Physical Education & Strength Conditioning Tracker
Monday – Wednesday
Student Name:
Period/Block:
Week Of (Date):
Weekly Target Goal:
(e.g., Bench Press Form, Sub-7:30 Mile, Core Stamina)
Body Part Codes:
[CH] Chest [BK] Back [SH] Shoulders [AR] Arms [LG] Legs/Glutes [CR] Core/Abs [FB] Full Body
Day 1 MONDAY | Focus / Muscle Group:
Daily Effort / RPE (1-10):
Cardio / Conditioning:
Activity / Machine:
Time: min
Distance/Speed:
Intensity: Low Mod High
| Exercise Name | Body Part | Set 1 (Wt / Reps) | Set 2 (Wt / Reps) | Set 3 (Wt / Reps) | Set 4 (Wt / Reps) | Form / Weight Notes |
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Day 2 TUESDAY | Focus / Muscle Group:
Daily Effort / RPE (1-10):
Cardio / Conditioning:
Activity / Machine:
Time: min
Distance/Speed:
Intensity: Low Mod High
| Exercise Name | Body Part | Set 1 (Wt / Reps) | Set 2 (Wt / Reps) | Set 3 (Wt / Reps) | Set 4 (Wt / Reps) | Form / Weight Notes |
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Day 3 WEDNESDAY | Focus / Muscle Group:
Daily Effort / RPE (1-10):
Cardio / Conditioning:
Activity / Machine:
Time: min
Distance/Speed:
Intensity: Low Mod High
| Exercise Name | Body Part | Set 1 (Wt / Reps) | Set 2 (Wt / Reps) | Set 3 (Wt / Reps) | Set 4 (Wt / Reps) | Form / Weight Notes |
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* RPE Scale: 1 = Very Easy / Warm-up, 5 = Moderate Effort, 8 = Challenging, 10 = Max Exertion / Technical Limit. Continued on reverse: Thursday, Friday & Weekly Summary →
Personal Fitness • Weekly Workout Log
Thursday – Friday & Weekly Performance Summary
Student:
Period:
Day 4 THURSDAY | Focus / Muscle Group:
Daily Effort / RPE (1-10):
Cardio / Conditioning:
Activity / Machine:
Time: min
Distance/Speed:
Intensity: Low Mod High
| Exercise Name | Body Part | Set 1 (Wt / Reps) | Set 2 (Wt / Reps) | Set 3 (Wt / Reps) | Set 4 (Wt / Reps) | Form / Weight Notes |
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Day 5 FRIDAY | Focus / Muscle Group:
Daily Effort / RPE (1-10):
Cardio / Conditioning:
Activity / Machine:
Time: min
Distance/Speed:
Intensity: Low Mod High
| Exercise Name | Body Part | Set 1 (Wt / Reps) | Set 2 (Wt / Reps) | Set 3 (Wt / Reps) | Set 4 (Wt / Reps) | Form / Weight Notes |
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Weekly Training Volume Totals Completed at end of week
Total Sets Lifted:
Cardio Minutes:
Total Distance:
Days Active:
Student Weekly Reflection
1. Biggest PR, Lift, or Endurance Milestone Achieved:
2. Form, Recovery, or Nutrition Focus for Next Week:
Weekly Target:
Exceeded Achieved In Progress
Instructor Evaluation Weekly Grade
Score / Points
_____ / 50 pts
Spotting & Safety
[ ] Pass [ ] Warn
Teacher Signature:
Verification Date:
Personal Fitness PE & Athletic Conditioning System Always warm up 5-10 min prior to resistance training • Use designated spotters on all barbell lifts
