Track Your Strength with the LIIFT4 Weight Progression Tracker
These printable worksheets aren’t just workout logs—they’re a complete LIIFT4 Weight Progression Tracker.
Every workout page is designed to help you record the exact weight, reps, and notes for each exercise so you can easily compare your performance week after week. Instead of guessing which dumbbells you used last time, you’ll know exactly where to start and when it’s time to increase the weight.
Progressive overload is one of the keys to building strength and muscle, and having a dedicated LIIFT4 progression tracker makes it easy to see your improvements throughout the entire 8-week program.
Stop Guessing Your Weights Every Workout
Looking for free LIIFT4 worksheets or a better way to track your progress?
I created these printable LIIFT4 Weight Tracker Sheets after hearing the same request over and over: “Can you make a worksheet with each workout already laid out?”
Unlike the original BODi worksheet, these printable trackers include a dedicated section for every unique LIIFT4 workout, with the exercises already listed in the correct order.
Why These LIIFT4 Worksheets Are Different
The original LIIFT4 worksheet from BODi is a general tracking sheet that works for every workout.
The downside is that you often have to write in exercises yourself or jump around the page while lifting.
These worksheets were designed differently.
Every unique LIIFT4 workout has its own tracker page with:
Exercises already listed in order by day
Space to record every set and weight
Areas for reps and notes
Printer-friendly layout that saves ink
Many members have asked for this format because it makes logging workouts much faster and easier.
Frequently Asked Questions
Are these LIIFT4 worksheets free?
Yes! You can download and print them at no cost.
Are these the official BODi worksheets?
No. These are custom worksheets I created to make tracking easier. They follow the LIIFT4 workouts but feature a completely different layout.
What’s different from the original worksheet?
Instead of using one general tracking sheet, these worksheets provide a dedicated page for each unique LIIFT4 workout, with every exercise already listed in the proper order.
Can I print multiple copies?
Absolutely. Print as many as you need for future rounds of LIIFT4.
Recommended Equipment for LIIFT4
While LIIFT4 doesn’t require a lot of equipment, a few quality pieces can make your workouts much more enjoyable and efficient.
Adjustable Dumbbells (My #1 Recommendation)
A good set of adjustable dumbbells lets you switch weights in seconds without cluttering your workout space. I’ve used BowFlex SelectTech adjustable dumbbells for years, and they’re still my top recommendation for home workouts.
Large Exercise Mat
Many LIIFT4 workouts include floor exercises, core work, and stretches. A large, cushioned exercise mat gives you more room to move and is much more comfortable than working out directly on a hard floor. Here’s my top choice.
Adjustable Workout Bench (Trust Me!)
LIIFT4 doesn’t actually call for a workout bench—but trust me, you’ll want one.
I’ve always used an adjustable bench while doing LIIFT4, and I honestly can’t imagine the program without it.
A quality bench makes chest presses, shoulder presses, rows, step-ups, Bulgarian split squats, and many other movements more comfortable and effective. It also saves your shoulders from repeatedly getting up and down off the floor.
My recommendation is the Flybird Adjustable Weight Bench. It’s sturdy, folds up for storage, and has been one of the best additions to my home gym.
If you’re planning to complete multiple rounds of LIIFT4, an adjustable bench is an investment you probably won’t regret.
More Free Workout Sheets
ZillaFitness offers printable workout worksheets, calendars, trackers, and logs for many of the most popular BODi programs. Whether your goal is building muscle, losing weight, or improving overall fitness, having a written record of your workouts can help you stay motivated, stay accountable, and achieve better results.
Check out these other popular fitness trackers and worksheet downloads:
- Body Beast Worksheets – Printable workout sheets for tracking weights, reps, and progress throughout the entire program.
- Hammer and Chisel Worksheets – Updated low-ink workout sheets designed to help you stay organized and track every workout.
- Dig Deeper 30 Tracker – Simple printable tracker for monitoring your progress through Dig Deeper 30.
- Dig In Worksheets – Easy-to-use workout sheets designed to help you stay consistent and track your results.
- More Workout Calendars & Trackers – Browse additional printable fitness resources, workout logs, and progress trackers available on ZillaFitness.
