Workout Program Progress Tracker Spreadsheet | Strength Training Log for StrongLifts PPL Wendler | Lifting Planner

You have been running your program for months, logging workouts in a notes app or a generic spreadsheet — and you still cannot answer a simple question: are you actually getting stronger? Scattered numbers without context are not progress tracking. This spreadsheet turns every session into a clear, program-aware picture of exactly where you stand, where you are headed, and what needs attention before your next training block.

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✦ WHAT'S INCLUDED
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• Dashboard Tab — Real-time KPI cards for your five major lifts showing auto-calculated estimated 1RMs, weekly change, goal percentage, and a color-coded status indicator so you know at a glance what is progressing, stalling, or lagging

• Workout Log Tab — Captures every set as weight × reps strings with auto-calculated total session volume, RPE logging per set, and status flags — built to handle the actual complexity of how intermediate lifters train, not simplified for beginners

• Strength Progression Tab — Uses the Epley formula to auto-calculate your estimated 1-rep max from working sets every single week, plotting your strength curve over months without a single manual calculation

• Body Measurements Tab — Tracks 13 measurement points (including waist, hips, chest, arms, thighs, calves, and more), auto-calculates lean mass changes, and includes a photo-taken reminder column — the most complete body composition tracking section available in any Etsy fitness spreadsheet

• Program Templates Tab — 8 pre-built structured programs already filled in with sets, reps, rest periods, and progression rules: StrongLifts 5x5, Push Pull Legs, GZCLP, PHUL, HIIT, Starting Strength, Wendler 5/3/1, and German Volume Training

• Weekly Summary Tab — Automatically compares your total training volume to the prior week and includes structured reflection prompts that build the habit of consistent, honest progress review

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✦ WHO THIS IS FOR
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• Intermediate lifters running structured barbell programs like StrongLifts 5x5, Wendler 5/3/1, PHUL, PPL, or Starting Strength who need tracking that understands how those programs actually work
• Lifters who have outgrown basic workout log apps and want one place where strength data, volume data, and body composition data live together
• Anyone who has ever finished a 12-week program and genuinely could not tell whether their squat improved or their body composition shifted
• Gym-goers who track body measurements alongside lifts and are tired of maintaining two separate tools that never talk to each other
• Coaches or personal trainers who want a ready-to-share client progress tracker that covers every angle of physical progress
• Fitness-focused gift recipients — this makes an excellent gift for a lifter who is serious about their training

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✦ HOW IT WORKS
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1. Purchase and instantly download your spreadsheet file — no waiting, no shipping, no account required to access it
2. Open the Program Templates tab, pick the program that matches your current training block, and your sets, reps, and progression rules are already there
3. Log your first session in the Workout Log tab — your Dashboard updates automatically, your 1RM curve starts building, and your Weekly Summary is ready to review by end of week

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✦ WHY THIS ONE
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• Every other fitness spreadsheet on Etsy tracks workouts. This one tracks progress — there is a critical difference. Program-aware KPI cards, auto-calculated 1RM curves using the Epley formula, and week-over-week volume comparison give you analytical insight that generic log sheets never will
• The Body Measurements section tracks 13 points plus lean mass — most competing products offer 4 to 6 measurement fields with no calculation layer. If body composition matters to you as much as strength numbers, no other Etsy tracker covers it this thoroughly
• Eight complete program templates are built in and ready to use on day one. You are not starting from a blank template and guessing at rep schemes — the programming decisions have already been made, tested, and formatted so you can focus entirely on training

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✦ INSTANT DOWNLOAD — DIGITAL PRODUCT
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This is a digital download. No physical item will be shipped. Immediately after purchase, Etsy will send you a download link and it will appear in your Etsy account under Purchases and Reviews. The file is delivered as a Google Sheets link (accessible via any browser) and/or an Excel-compatible .xlsx file — file format details are listed in the file notes at checkout. Nothing is mailed to you.

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✦ FREQUENTLY ASKED QUESTIONS
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Q: What software do I need to use this?
A: This spreadsheet is built and optimized for Google Sheets, which is free to use with any Google account. An Excel-compatible version is also included. All formulas, conditional formatting, and auto-calculations are fully functional in both platforms.

Q: Can I use this on a Mac?
A: Yes. Google Sheets runs in any browser on Mac, PC, tablet, or phone — no software installation needed. If you prefer the Excel version, it is fully compatible with Microsoft Excel for Mac.

Q: Can I share this with a training partner or family member?
A: Your license covers personal use for one individual. If a training partner or family member wants their own copy, please purchase an additional license. Sharing login credentials or distributing the file to others is not permitted under the terms of this listing.

Q: What if I have trouble accessing or opening the file after purchase?
A: First, check your Etsy account under Purchases and Reviews for the download link — the email sometimes lands in spam. If you still have trouble, send a message through Etsy and I will respond within 24 hours to get it sorted.

Q: I run Wendler 5/3/1 with joker sets and first-set-last. Will the log handle that?
A: Yes. The Workout Log tab captures sets as open weight × reps entries, so you can log any set scheme regardless of how many top sets, back-off sets, or supplemental sets your variation requires. The volume calculation and 1RM estimate pull from whichever sets you designate as your working sets, giving you accurate data even for complex program variants.