Paper or spreadsheet
Workout Log Template
Print a gym log sheet that fits your session, or download a spreadsheet template that the Kinoku app can import later. Choose the exercises, the sets and the unit, and the sheet below changes as you type.
Build your sheet
Your sheet
Workout log
Spreadsheet template
The CSV file holds the column names Kinoku reads, ready for Google Sheets, Excel or Numbers. Each row is one set, and these three rows show how a filled file looks.
| date | workout | exercise | set | type | weight | weight_unit | reps | rir | rpe | notes |
|---|---|---|---|---|---|---|---|---|---|---|
| 2026-03-02 | Upper A | Bench Press (Barbell) | 1 | warmup | 40 | kg | 10 | |||
| 2026-03-02 | Upper A | Bench Press (Barbell) | 2 | working | 100 | kg | 5 | 2 | 8 | |
| 2026-03-02 | Upper A | Pull up | 1 | working | 8 | 1 | last rep slow |
- date works best as 2026-03-02, year first.
- workout groups the sets of one day into one session, such as Upper A.
- type reads warmup, working, failure, drop or rest_pause.
- weight_unit reads kg or lb, and a blank cell means kilograms.
- rir is reps in reserve and rpe is rate of perceived exertion, and you can leave both blank.
The full list of columns, and the other layouts Kinoku reads, is on the import format page.
How do I fill in a workout log sheet?
Write the date at the top, then fill one box for each set as you finish it, with the weight and the reps, like 80 × 5. Leave a box blank when you skip a set, and use the notes column for anything you want to remember next time, such as a weight that felt light.
A paper log is quick between sets and needs no battery, while a spreadsheet makes it easier to look back over months of training. The CSV template lets you keep the paper habit and still move the numbers into Kinoku later, because each row of the file holds one set.
Bringing the sheet into Kinoku
Copy each set from paper into the CSV template, one row for each set, and save the file as a CSV again. In the Kinoku app, go to Settings, then Import & Export, then Import from CSV, and pick the file. A review screen shows how each exercise name matched, and you can change any match before you tap Import.
Two rows with the same date and the same workout name become one session. If a date can't be read, the workout lands on 1 January 1970, so writing the date year first keeps every session on the right day. The guide to moving workout history covers exports from other apps too.
Privacy
The sheet and the CSV file are built in your browser, and typing, printing or downloading makes no network requests. Your exercise list is not saved or sent anywhere, so the page starts again from the example list when you come back.
Common questions
Is this workout log template free?
Yes. The printable sheet and the spreadsheet file cost nothing, and you don't need an email or a sign-up. Your browser builds both from what you type, and none of it leaves the page.
How do I print a blank workout log?
Set your exercises, the number of sets and the unit, then press Print sheet. Your browser opens its print dialog, where you can print on paper or save the sheet as a PDF to fill in on a tablet.
Can I use the template in Google Sheets or Excel?
Yes. The CSV template opens in Google Sheets, Excel or Numbers, where you add one row for each set under the header and save it as a CSV file again when you are done.
How do I get my paper log into Kinoku?
Copy your sets into the CSV template, one row for each set, then open Kinoku and go to Settings, Import & Export, Import from CSV. A review screen shows how each exercise name matched before anything is saved.
What do I write in each set box?
Most people write the weight and the reps, like 80 × 5, and keep the notes column for how a set felt or a change of plan. A box you leave blank is a set you skipped, so it never needs to go into the CSV.