Printable Gym Workout Chart (A4 Quick Reference)
A clean, high-density printable workout chart designed for gym bags, clipboards, or mobile offline reference. Summarizes all major muscle groups and standard rep schemes.
A clean, high-density printable workout chart designed for gym bags, clipboards, or mobile offline reference. Summarizes all major muscle groups and standard rep schemes.
- Equipment Needed: All Standard Gym Equipment
- Progression Strategy: Log every completed set on physical chart and aim for +1 rep weekly.
- Full recovery days scheduled to prevent overtraining.
Printable Gym Workout Chart (A4 Quick Reference) Weekly Muscle Coverage
All targeted muscle groups stimulated throughout this periodized routine.
Complete Weekly Day-by-Day Routine
Follow this exact exercise sequence and rest periods for maximal results.
Chest & Triceps Reference
Focus: Upper Body Push| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Flat Bench Press | 4 | 6–8 | 2 mins | Chest Mass |
| 2 | Incline Dumbbell Press | 3 | 8–10 | 90s | Upper Chest |
| 3 | Cable Crossover Fly | 3 | 12–15 | 60s | Inner Squeeze |
| 4 | Cable Triceps Rope Pushdown | 3 | 12–15 | 60s | Triceps |
Back & Biceps Reference
Focus: Upper Body Pull| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Conventional Barbell Deadlift | 3 | 5 | 3 mins | Back Base |
| 2 | Wide-Grip Lat Pulldown | 4 | 8–10 | 90s | Lat Width |
| 3 | Seated Cable Row | 3 | 10–12 | 75s | Mid Back |
| 4 | Standing Barbell Bicep Curl | 3 | 8–10 | 75s | Biceps |
Legs & Calves Reference
Focus: Lower Body Power| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 6–8 | 2.5 mins | Quads & Hips |
| 2 | Romanian Deadlift (RDL) | 3 | 8–10 | 90s | Hamstrings |
| 3 | 45-Degree Leg Press | 3 | 10–12 | 90s | Quad Volume |
| 4 | Standing Calf Raise | 4 | 15 | 45s | Calves |
Shoulders & Core Reference
Focus: Shoulders & Midsection| # | Exercise | Sets | Reps | Rest | Coaching Note |
|---|---|---|---|---|---|
| 1 | Overhead Barbell Military Press | 4 | 6–8 | 2 mins | Overhead |
| 2 | Dumbbell Lateral Raise | 4 | 12–15 | 60s | Side Delts |
| 3 | Rope Cable Face Pull | 4 | 15 | 60s | Rear Delts |
| 4 | Hanging Leg Raise | 3 | 10–12 | 60s | Abs |
How to Progress on this Workout Plan
Log every completed set on physical chart and aim for +1 rep weekly.
Alternative & Complementary Workout Splits
The 6-Day Push-Pull-Legs (PPL) split is considered the gold standard for dedicated lifters who want to train each muscle group twice every 7 days while providing 72 hours of recovery between sessions.
Designed specifically for newcomers entering a commercial gym in India. Focuses on motor skill acquisition, safe joint angles, and compound movements on Monday, Wednesday, and Friday.
The Push-Pull-Legs split organizes muscle groups by functional movement patterns: pushing muscles (chest, shoulders, triceps), pulling muscles (back, rear delts, biceps), and leg musculature.
Frequently Asked Questions
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