Map an existing program to your available days, include rest and other activities, and check each exercise’s targets before starting. A calendar organizes the program; it does not validate it for you.
Start with availability and the full week
Write down the days and time windows you can realistically use. Include work, travel and other activities that affect when you can train. A session that fits on paper but not in your day is difficult to follow consistently.
Strength sessions are only part of a wider activity routine. The CDC adult overview covers both aerobic and muscle-strengthening activity. Use appropriate guidance for your circumstances rather than assuming that a gym calendar alone covers every need.
If you are new to training or have health considerations, get help choosing a suitable program before filling the planner with exercise targets.
Translate each session into specific fields
| Field | What to enter | What to check |
|---|---|---|
| Day and planned time | A realistic session slot | Travel and equipment access |
| Exercise and equipment | A clear movement name | Matches the intended program |
| Set targets | Reps and kg, or seconds | Units and each set’s target |
| Rest setting | Planned interval per exercise | Matches your program |
| Notes | Setup or context you need | Short enough to use during training |
This worksheet is an organizational template. It does not specify a training frequency, load or exercise selection. Those decisions should come from a program appropriate to you.
Keep planned sessions and completed sessions distinct
Adding an exercise to Wednesday is a plan. Recording actual reps and weight on Wednesday is a result. If you move the session to another day, keep your history accurate rather than marking the original date completed just because it was scheduled.
The same applies when a session ends early. Record the work you actually did and any relevant note. That gives you a better basis for the next review than a calendar that always appears perfect.
Use consistent exercise names when a movement returns later in the week. A small naming difference can make your record harder to compare even when the actual movement is the same.
Set up the week in Did You Lift
Open a day in the weekly planner, add the exercises and define the target for each set. Use strength sets for reps and kilogram targets or timed sets for duration. Put equipment and setup details in a short exercise note.
Before the session, review the order and rest intervals. When you train, record actual values rather than simply copying targets. Optional lifetime Premium adds conveniences such as saved weeks, copying a day and portable workout plans; these features do not choose an appropriate program on your behalf.
Check a shared plan before importing it
A shared Did You Lift plan can include exercise names, equipment, targets, notes and rest settings. Its exported plan does not include the sender’s completed-workout history or actual logged results. A shared target is therefore not evidence of what another person lifted.
Read the preview before accepting an import. In Did You Lift, importing replaces the planned week and ends an active workout; existing completion history remains. Save or export a plan you want to retain using the available app controls before replacing it.
Check every movement and load against your own program and equipment. A technically valid file can still contain a routine that is unsuitable for you.
Common questions
Can I use this worksheet as a complete training program?
No. It organizes a program you already have. It does not prescribe suitable exercises, frequency, intensity or progression.
Does a shared plan include workout history?
Did You Lift exports planned exercises and targets, not completed-workout history or the actual reps and weights logged by the sender.
References and further reading
Published by Moocsoft, the independent studio behind Did You Lift. Examples and worksheets are illustrative. App features can vary by platform and version; see the store listing for current availability and in-app purchases.