Free download
Training log sheets
Twelve printable sheets, one per session: eight exercises with target and five sets, conditioning and carries, and a next-time line. The same sheets are bound into the printed guide, so a page you print at home matches the ones in the book.
Written beats remembered
A programme you did not record is one you cannot learn from. The gap between the weight you planned and the weight you hit is what tells you to go up, hold, or repeat.
Prints on ordinary paper
Letter size, no scaling, no cropped edges. Print one set for yourself or a stack for a whole recruit class.
Free, and free to reprint
No account, no email, no limit. The sheets in the printed guide say photocopy them or come here; this is the here.
How to use them
Print three copies of the pack and you have thirty-six sheets, which is twelve weeks at three sessions a week: the runway every physical test program on Semparo uses. Three sessions a week is enough to keep getting stronger, and a week where you hit two still counts as a training week.
Prefer your phone to keep the numbers? The Semparo Strength app runs the same sessions with automatic warm-up ramps and rest timers, and the twelve-week physical test programs live there too. Paper and phone track the same work; use whichever one you will actually keep up.