Free A Week of Hard Labor Worksheets PDF (Custom Workout Sheets & Tracker)
Looking for a printable A Week of Hard Labor worksheets PDF to track your workouts, weights, reps, and progress?
You've come to the right place.
I've created a set of free A Week of Hard Labor workout sheets designed specifically to help you get more out of every workout. Whether you're tackling the program for the first time or revisiting it after a round of Body Beast, these worksheets make it easy to stay organized, track your numbers, and measure your progress.
Simply enter your email address in the form at the bottom of this page, and I'll send the PDF directly to your inbox.
What Is A Week of Hard Labor?
A Week of Hard Labor is an advanced, 5-day weightlifting mini program on BODi created by Sagi Kalev. Designed to maximize muscle definition and power, it targets different muscle groups daily through super sets and giant sets. The routine requires dumbbells, a bench/stability ball, and a pull-up bar.
Why Use A Week of Hard Labor Workout Sheets?
After a few workouts, it’s easy to forget:
- What weight you used last time
- How many reps you completed
- Which exercises felt too easy
- Which exercises need improvement
That’s where these A Week of Hard Labor worksheets come in. Using a workout tracker allows you to:
- Record weights used for every exercise
- Track reps completed
- Monitor strength improvements
- Compare future rounds against previous rounds
- Stay motivated throughout the week
- Eliminate guesswork during workouts
When you know exactly what you did last time, it’s much easier to push for progress the next time.
Updated for 2026: Cleaner Design, Less Ink
If you’ve used my original A Week of Hard Labor worksheets, you’ll notice these have been completely redesigned.
The latest version features:
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A cleaner, more organized layout
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Improved readability during workouts
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More space for tracking your numbers
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Less visual clutter
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Significantly reduced ink usage when printing
One of the biggest pieces of feedback I received over the years was that workout sheets should be functional without draining an entire ink cartridge. These updated worksheets maintain all the tracking features you need while being much more printer-friendly than my original version.
Whether you print a single copy or multiple rounds, you’ll save paper, ink, and frustration.
Don’t Have Access to A Week of Hard Labor?
Unlike many classic Beachbody programs, A Week of Hard Labor was never released on DVD.
The only way to access the workouts is through a BODi membership.
If you need access to A Week of Hard Labor, click the image below to learn more about BODi and current membership discounts.
You can also use discount code CHADPBODI on eligible BODi memberships and supplements.
Get Your Free A Week of Hard Labor Worksheets PDF
Enter your email address below and I’ll send you the latest version of my custom A Week of Hard Labor worksheets.
You’ll also receive future worksheet updates whenever I make improvements.
