Printable Dumbbell Progress Log
This 12-week dumbbell progress log is for anyone tracking strength work at home or in the gym. The letter-size landscape sheet has columns for Exercise and Wk 1 through Wk 12. It includes space to record the weight and reps from your best set each week, with rows such as goblet squat, Romanian deadlift, and bench or floor press.
Free printable · PDF
- 1 page
- US Letter, landscape — choose “Fit to page” for A4
- PDF, 63 KB
Free for personal, family and classroom use.
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Use one row for each exercise you train and fill in your best set after each workout or once a week. Keep the sheet with your program so you can compare week to week, see when lifts stall, and note steady progress across the full 12 weeks.
Good for
- Track weekly dumbbell strength progress
- Record best set weight and reps
- Compare exercise performance over 12 weeks
Tip: Print it landscape so the weekly columns stay easy to read.
4 files · PDF, XLSX, DOCX
Get every sheet: Dumbbell Workout Chart Pack
This sheet plus 3 more in one download, with the editable Excel and Word files. Printable 2-, 3-, 4- and 5-day dumbbell workout plans, a 12-week progress log, an exercise form-cue sheet and a weekly training calendar.
$3.00 USD, one-time 4 files · about $0.75 each
- Instant download
- 7-day refund
- Secure checkout by Stripe
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