Workout Journal Format That Sticks: Shorthand Examples You Can Copy

The short answer: write one line per exercise in the order exercise, sets x reps, weight, note. For example, Squat 5x5 @ 100kg, last set slow. Use x between sets and reps, @ before the weight, and a comma before any note. That one pattern covers almost every session, and it's quick enough to write between sets.

The core pattern

Exercise  sets x reps  @ weight, note
Squat 5x5 @ 100kg, last set slow

Read it as: five sets of five at 100 kg, and the last set was slow. Nothing else to learn.

Shorthand examples for every kind of set

Straight sets (same reps, same weight)

Bench press 3x8 @ 60kg

Reps changed across sets

List the reps instead of forcing them into 3x8:

Bench press 60kg: 8, 8, 6

Weight changed across sets

Write each chunk on its own, joined with "then":

Squat 3x5 @ 90kg then 2x5 @ 95kg

Working up to a top set

Deadlift 1x5 @ 140kg (top set), 2x5 @ 120kg

Drop set

Lateral raise 12 @ 10kg, drop 10 @ 7.5kg, drop 8 @ 5kg

Superset

Group them with a letter so you know they were done back to back:

A1 Chin-ups 3x8 BW
A2 Dips 3x10 BW

Bodyweight with added weight

Pull-ups 4x6 +10kg

Dumbbells

Say whether the weight is per hand:

DB incline press 3x10 @ 24kg each

Effort (optional)

Put RPE after the set it describes:

Squat 1x5 @ 110kg @8

More on that in our guide to logging RPE.

Time and distance

Plank 3x45s
Row 2km 8:10

Planned vs actual

If you write your plan ahead of time, keep the plan and what actually happened on separate lines, or cross out and correct. The log that matters is the actual one. If you planned 3x8 and got 8, 8, 6, write 8, 8, 6. That's the information that tells you what to do next week. For what to write before and after the session too, see what to write in a gym diary.

A full session, start to finish

Tue 29 Sep, Upper
Bench press 3x8 @ 60kg
Bench press 1x5 @ 70kg, felt heavy
A1 Chin-ups 3x8 BW
A2 DB shoulder press 3x10 @ 16kg each
Barbell row 60kg: 10, 10, 8
Face pulls 3x15, light cable

Six lines. It fits on a phone screen and it's still readable next month.

Why this format sticks

• It matches how you talk. "Three sets of eight at sixty" is already 3x8 @ 60kg.
• It's fast. Most lines are under 30 characters.
• It's searchable. Exercise name first means you can find every bench session at a glance.
• It scales. Same pattern whether you're a beginner doing three lifts or running a detailed program.

Keep your shorthand, drop the forms

Most workout apps make you give up your format and tap their boxes instead. Twaka works the other way. You write your shorthand, like 3 sets of 10 at 60kg then 1x6 @ 70kg, and Twaka reads the sets, reps and kilograms. Anything it doesn't recognise stays as plain text. There's more on how that works in how to log workouts in plain English.

Frequently asked questions

How should I write down my workouts?

One line per exercise: name, sets x reps, weight, then a short note if something mattered. For example, Bench press 3x8 @ 60kg, easy.

Should I write 3x8 or list every set's reps?

Use 3x8 when every set hit eight. List the reps, like 8, 8, 6, when they changed. The listed version is more honest and more useful next week.

How do I log planned vs actual sets?

Keep the actual numbers as your real log. If you pre-write a plan, correct it to what you did, even if it's lower.

Do I have to use one format forever?

No, but changing often makes your history harder to compare. Pick a format you like, use it for a few months, and only change it if something keeps getting in the way.

What's a good gym shorthand?

x between sets and reps, @ before the weight, BW for bodyweight, each for per-hand dumbbells, and a comma before your note. That covers most lines.

Try it

Write your next session in this format, on paper or on your phone. If you want the structure kept for you without giving up the shorthand, Twaka is on the App Store for iPhone. Download Twaka on the App Store.