12-Week Workout Program Builder | Periodization Planner for Coaches + Athletes | Google Sheets + Excel

12-Week Workout Program Builder for Google Sheets and Excel - one connected workbook to plan and track a full periodized training block. Built for coaches and self-coached lifters who want progressive overload without rebuilding a spreadsheet every mesocycle.

WHAT'S INSIDE - 10 connected tabs
- Dashboard: 8 live KPIs (current week, phase, completion %, total volume, avg RPE) + Weekly Volume bar + Muscle Group donut
- Program Builder: 500-entry 12-week grid (Week / Day / Exercise / Sets / Reps / %1RM / RPE / Rest)
- Session Log: 750 entries, one row per exercise, auto Volume + auto Estimated 1RM (Epley)
- Exercise Library: 82 exercises + 20 blank rows to add your own, all with category dropdowns
- 3 ready-to-run programs: Push Pull Legs, Upper-Lower, Full Body - copy in and scale across 12 weeks
- Progress: weekly volume, sessions logged, simple fatigue score
- Settings: 1RMs + editable dropdown lists that feed every tab

WHY IT'S DIFFERENT
- Periodization phases built in (Accumulation, Intensification, Peaking, Deload)
- Pre-built programs = usable on day one, not an empty grid
- Add your own exercises; dropdowns + auto-calcs keep every tab in sync

DELIVERY - instant download .zip: blank workbook + filled example + PDF quick-start guide. Microsoft Excel and Google Sheets compatible. No macros. Free updates.

Organizational training tool only - not coaching or medical advice. Weights shown in lbs (kg works if used consistently); the Epley 1RM estimate is a 1-12 rep proxy, not a max test.