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Workout Tracker Excel Google Sheets, Fitness Planner, Habit Log

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Highlights

  • Designed by ThePlainLedger
  • Digital download
  • Digital file type(s): 1 PDF, 2 other files

WORKOUT & HABIT TRACKER — Excel and Google Sheets

Every set you lift, every habit you keep, and the proof that either one is working.

Ten linked tabs, about 4,300 formulas, and fourteen weeks of worked example inside — forty-two sessions, twenty weigh-ins, twenty-five cardio sessions and a hundred days of habits. Nothing is blank, so you can see what every column does before you touch it.

WHAT IS INSIDE

• Setup — units, start date, weight, goal, weekly target, and the six habit names that rename two other tabs
• Exercises — 60 rows. Times done, best weight, best estimated 1RM and the last date you touched it, all read off your log
• Workouts — 400 rows. Sets, reps, weight, RPE. Volume and estimated one-rep max work themselves out
• Body — 100 weigh-ins with waist, chest, arms, thighs, body fat and the change since your first row
• Cardio — 200 sessions with minutes, distance, calories and a pace that calculates itself
• Habits — 180 days, six habits, a score for the day and a running streak of perfect days
• Streaks — days done, percent kept, longest run and current run for each habit
• Weekly — 52 weeks: workouts, volume, cardio minutes, habit days, end-of-week weight, and whether you hit your target
• Personal Bests — five numbers you never have to remember, every one of them calculated
• Dashboard — four charts that read the same cells the tables do

THE ONE THING MOST LOGS CANNOT DO

A set of five at 82.5 and a set of eight at 70 — which is stronger? You cannot answer that by looking. This file turns both into an estimated one-rep max the moment you type them and draws the line, so a stall is visible three weeks before it feels like one.

THE EXAMPLE HAS A REAL STALL IN IT

The squat sits at 82.5 kg for three weeks with the RPE climbing from 8.5 to 9.5, deloads to 70, and passes its old best two weeks later. One habit is kept 36 of the first 42 days and 5 of the last 58. Both are visible on the Dashboard. A worked example with nothing going wrong in it teaches you nothing.

TWO COPIES IN THE DOWNLOAD
One workbook has the worked example filled in, so you can see what every column expects before you touch anything. The second is the same file completely blank — same tabs, same formulas, same charts — ready for your own numbers from the first row. Start on whichever suits you.


HONEST LIMITS — please read these before buying

• The estimated 1RM is a formula (Epley), reasonable to about eight reps, generous after that, and useless as an instruction
• There is no unit conversion anywhere in this file. Pick kilos or pounds and stay with it
• Volume is sets x reps x weight. It rewards long light sessions and undersells heavy ones — read it as a trend, not a verdict
• Body fat percentage is a rough guess whatever measures it. Track the direction, not the number
• No programme, no form check, no nutrition, no calorie counting
• It is not a coach and it is not medical advice. What you do about a stalled lift is still your call
• Nothing is connected to anything. No login, no watch, no account

WHAT YOU GET

• Workout_Habit_Tracker.xlsx — 10 tabs, works in Excel and Google Sheets
• A written Start Here guide (PDF) — the order to fill it in, why spelling exercises consistently matters, and what to do about a red habit

Instant download. Nothing is posted.

HOW TO USE IT IN GOOGLE SHEETS

Upload the .xlsx to Drive and open it with Sheets. Every formula works. For the best experience use File → Save as Google Sheets once and work in that copy.

A NOTE ON PRIVACY

I never ask for shop access. No password, no manager invite, no app permissions. You download two files and that is the whole transaction.

Licence: for your own use. Reselling or redistributing the files is not allowed.

Something wrong with the file? Message me and I will fix it.

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Selçuk Karabüyük
ThePlainLedger ·

Türkiye

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience. 5.0
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1 sale
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2.5 years on Etsy
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Listed on 14 Aug, 2026
Homepage Toys & Games Sports & Outdoor Recreation Fitness & Exercise