Workout Tracker Spreadsheet, Google Sheets and Excel Log with Progressive Overload and Weekly Reviews

A complete workout tracker spreadsheet for Google Sheets and Excel, designed to help you log workouts, track progressive overload, review weekly performance, and analyze monthly training progress in one structured system.

This tracker is built for people who want more than a basic workout log. It helps you track sessions, monitor key lift progress, review training quality, record system adjustments, and understand your workout trends over time.

📦 WHAT’S INCLUDED

You will receive 8 spreadsheet versions plus a How to Use PDF guide:

* Google Sheets Example Version – DOT
* Google Sheets Example Version – COMMA
* Google Sheets Clean Version – DOT
* Google Sheets Clean Version – COMMA
* Excel Example Version – DOT
* Excel Example Version – COMMA
* Excel Clean Version – DOT
* Excel Clean Version – COMMA
* How to Use PDF guide

Google Sheets access is provided through clickable links inside the included PDF guide. Excel files are included as downloadable compatibility files.

📊 THIS TRACKER INCLUDES

Workout Review
Log workouts clearly with exercises, sets, reps, load/bodyweight, volume, estimated 1RM, and rest times.

Progressive Overload Summary
Monitor key lifts, weight trends, reps progress, PRs, and week-to-week progression.

Weekly Review
Review training consistency, weekly volume, RPE, recovery quality, sleep, energy, and weekly performance.

Monthly Review
Analyze monthly training volume, compare trends, and review selected exercise progress over time.

System Adjustments Tracker
Record what changed in your training, why it changed, and whether the adjustment worked.

Start Here Instructions
Use the included setup guidance to understand the tracker before entering your own training data.

💻 BEST SETUP

Google Sheets is the recommended version for the best formatting, protected structure, and intended user experience.

Excel files are also included as a secondary compatibility option for users who prefer Microsoft Excel.

🌍 DOT VS COMMA VERSIONS

To make the tracker easier to use across different regions, this product includes both number-format versions:

DOT version: for regions that use a decimal point
COMMA version: for regions that use a decimal comma

This helps reduce setup confusion and lets you choose the version that matches your spreadsheet settings.

📁 EXAMPLE VS CLEAN

Example Version
Best for learning the tracker faster. It includes sample data so you can understand how the system works before using your own numbers.

Clean Version
Best for daily use. It gives you the same structure in a blank format, ready for your own training data.

🔒 PROTECTION AND USABILITY

The tracker is built to be practical, clear, and easy to use.

Editable cells only: Fill in the designated input areas only. Formula cells, summaries, and charts are protected to prevent accidental changes.

🏋️ WHO IT’S FOR

This product is a good fit for:

✅ gym users focused on progressive overload
✅ lifters who want a structured workout log
✅ people who want weekly and monthly review, not just raw logging
✅ users who prefer Google Sheets or Excel over scattered notes
✅ buyers who want a cleaner way to track performance over time

⚠️ IMPORTANT NOTE

This is a digital product. No physical item will be shipped.

This is a workout tracking spreadsheet, not a custom workout program, coaching service, or automatic training app.

Because this is a digital product, refunds or exchanges may not be available after purchase.

If you want a cleaner system to log workouts, review your training week, monitor overload, and analyze monthly performance trends, this tracker gives you a practical setup that is ready to use.