Free Exercise Timetable Template
Plan a weekly workout split — push, pull, legs, cardio, rest, mobility. Free, editable online, prints clean for the gym bag. No sign-up, works offline.
Built around the weekly training split
Lifting, running, cycling, mobility, rest — exercise needs structure. The weekly grid keeps the split honest and recovery visible.
Classic splits, ready to drop in
Push/pull/legs, upper/lower, full-body, body-part split — drop your preferred split into the week and color-code by training type.
Cardio and conditioning days
Distinct rows for steady cardio, intervals, sport-specific work. The grid keeps lifts and cardio from cannibalizing each other.
Rest days as visible blocks
Rest days are training days. Mark them explicitly so they don't quietly become 'extra session' days that wreck recovery.
Repeating weekly cycle
Set a weekly recurrence so next week populates automatically. Edit one occurrence (deload week, missed day) without breaking the pattern.
Time-of-day awareness
Default 06:00–21:00 covers early-morning, lunchtime, and evening sessions. Pick the time of day that fits your life — not your gym's busy hours.
Gym-bag print-out
Print the week to fit a folded sheet. Tape it to the inside of the gym bag or the back of the bedroom door.
How people use the exercise timetable
5-day push/pull/legs (PPL) split
Push, pull, legs, push, pull — Sat/Sun rest. The weekly grid is the standard format for an intermediate lifter's split.
Beginner 3-day full-body schedule
Mon/Wed/Fri full-body lifts, Tue/Thu walking, weekend mobility. The visible week keeps consistency higher than 'I'll figure it out tomorrow'.
Half-marathon training plan
Easy run, tempo run, intervals, long run, recovery. The grid maps the weekly mileage and keeps hard/easy days from stacking.
Crossfit / functional fitness week
Mix of strength, conditioning, skill, and competition prep. Map a week's worth of sessions and balance recovery.
Yoga or mobility weekly schedule
Daily 20-minute mobility or yoga sessions, with longer weekend flow. Print to track consistency over the week.
Sport-specific in-season schedule
Soccer, basketball, climbing, martial arts — fit lifts and conditioning around team practice or sport-specific sessions.
How to make an exercise timetable
Pick a split, drop into the week, mark rest days. Three to five minutes.
Open the exercise template
Click the primary button. Defaults to all 7 days, 06:00–21:00, with 3-hour blocks (morning, midday, evening).
Drop in your training split
Push, pull, legs, cardio, mobility, rest — whatever your split looks like. Color-code by training type.
Mark rest and recovery days explicitly
Visible rest days don't get filled with extra sessions. Add a 'rest' or 'mobility' row to make recovery non-negotiable.
Print or share with your coach
Export PDF for printing, PNG for sharing with a coach or training partner. Update at the start of each block.
Frequently asked questions
Is the exercise timetable template free?
Yes. Free, no sign-up, no fitness-app subscription, no watermark.
Can I plan a 5-day, 4-day, or 3-day workout split?
Yes. Toggle days off in the day selector or just leave those days marked 'rest'. Common splits: PPL (5–6 days), Upper/Lower (4 days), Full-body (3 days).
Does it support a multi-week training block?
Yes — use the multi-week scope to map a 6, 8, or 12-week training block, including a deload week. Useful for hypertrophy and strength programmes.
How is this different from a workout-tracking app?
Apps track sets, reps, and weight session-by-session. This template is the higher-level weekly plan — what to do each day, not how heavy. Use both together if you want.
Can I plan cardio and lifting on the same day?
Yes. Use two separate rows or two cells — morning lifting, evening cardio, etc. The visible separation helps avoid stacking sessions accidentally.
Should I plan rest days?
Yes — explicitly. Unplanned rest tends to disappear when motivation is high, then crash recovery. Mark it as a session, the same as any workout.
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Plan your training week, stick to the split
Free exercise timetable template. Print for the gym bag. No sign-up.