10 tabsGoogle Sheets + Excel
Project Management Spreadsheet
Tasks, Kanban board, Gantt chart and dashboard in one sheet that keeps itself up to date.
$7.00$14.0050% off
Overview
Plan each day of your training week, then log your sets as you go. Choose the exercise from a list, enter sets, reps and weight, and the sheet works out your volume and estimated one-rep max. Your personal records update on their own, so you always know the number to beat.
It's quick to fill in on your phone between sets, works in pounds or kilograms, and tracks cardio by minutes and distance as well.
Log sets in seconds
Pick the exercise from a dropdown, then add sets, reps and weight.
Records update themselves
Best weight, best estimated 1RM and best volume for every exercise.
Body progress
Weight, body fat and measurements, with change since day one and distance to goal.
Weekly goal
The dashboard shows this week's workouts against your target.
What's inside
Weekly Plan
A routine for each day (Push, Pull, Legs, Rest and so on) with up to 8 exercises, sets, reps, target weight and rest
Workout Log
Exercise dropdown, sets, reps and weight with automatic volume and estimated 1-rep max, plus cardio minutes and distance
Personal Records
Best weight, best estimated 1RM, best volume and last workout per exercise
Body Progress
Weight, body fat and measurements, change since you started and how far to your goal
Dashboard
Workouts this week vs. goal, last 12 weeks, sets by muscle group, best lifts and a weight chart
Exercise library
56 exercises with muscle groups, plus space for your own
Example
11 weeks of push / pull / legs training filled in
Start Here guide
PDF with the Google Sheets copy link and set-up steps
How it works
- 1
Buy on Etsy, then download the START-HERE PDF and the Excel file from your Etsy Purchases page.
- 2
For Google Sheets, open the link in the PDF and choose Make a copy. For Excel, open the .xlsx file.
- 3
Set your weekly goal, plan your week, then log each workout.
Good to know
- Digital download: nothing is shipped
- Personal use license: please don't share or resell the files
- A tracking tool, not medical or fitness advice: check with a doctor or qualified trainer for your own needs
Questions
How do I track progressive overload in a spreadsheet?
Log the weight, sets and reps for every exercise each session. This planner works out volume and an estimated one-rep max for each set and keeps your best numbers on the Personal Records tab, so you can see when to add weight.
Can I use it on my phone at the gym?
Yes. Google Sheets runs on phones and tablets, and the log is simple enough to fill in between sets.
Does it work in kilograms?
Yes. It works in lb or kg.
Can I add my own exercises?
Yes. The library has 56 exercises with muscle groups and room to add more.
Do I need Excel?
No. It works in free Google Sheets with a Google account, on a computer, tablet or phone. If you prefer Excel, open the .xlsx file instead. Apple Numbers can open the Excel file too.
How it's made: designed by Sorted Templates. We use AI tools to help draft text and lay out pages, and every page is reviewed and edited by us before it's listed. Lifestyle and mockup images may be AI-generated or AI-edited; the page previews show the actual files.
You might also like
9 tabsGoogle Sheets + Excel
Book Tracker Spreadsheet
A cozy digital reading journal: every finished book becomes a colored spine on your shelf.
$6.00$12.0050% off
6 tabsGoogle Sheets + Excel
Assignment Tracker Spreadsheet
Enter your syllabus once and see every due date, exam countdown and class grade update.
$3.50$7.0050% off
7 tabsGoogle Sheets + Excel
Job Application Tracker Spreadsheet
Your whole job search in one sheet, with follow-up reminders so no lead goes quiet.
$4.00$8.0050% off