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Workout Tracker Spreadsheet, Progressive Overload Gym Log for Google Sheets and Excel

Price:$7.67

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Highlights

  • Digital download
  • Digital file type(s): 2 PDF, 2 other files

Log every set and see every lift go up. This spreadsheet works out your estimated 1-rep max, flags new personal records and tells you exactly what to lift next session, so you never have to guess.

It's built around double progression: each exercise has a rep range, and when your top set hits the top of the range, your target weight goes up. Works in Google Sheets AND Excel, on a computer or in the phone apps, with a kg version and a lb version.

WHAT'S INSIDE (10 tabs)
- Dashboard: workouts, total volume and PRs this year, this week against your weekly target, your 8 most recent PRs, bodyweight change and a weekly volume chart
- Setup: weekly workout target, bar weight, up to 6 workouts (Push, Pull, Legs, Upper, Lower, Full body ready to rename) and 40 common exercises, with room for 60, each with its own rep range and weight jump
- Routines: pick the exercises and sets for each workout. Every line shows what you lifted last time and today's target weight and reps
- Workout Log: 800 rows, one per set. Volume and estimated 1RM fill in, and a star appears when you beat your best
- Progress: every exercise at a glance with best weight, best estimated 1RM, change over 4 weeks, last session and next target
- Weekly: workouts, sets, reps, volume and PRs for every week of the year, with a tick when you hit your target
- Lift Chart: pick any exercise to chart 12 weeks of progress
- Body: bodyweight plus waist, chest, arm, hips and thigh measurements, with a photo-taken column
- Plate Calculator: which plates go on each side of the bar (using the plates you own), plus a 50-100% table from any 1RM

WHAT YOU GET
- 2 versions: kg (UK dates, cm) and lb (US dates, inches)
- Quick Start guide (PDF)
- 13 weeks of sample data so you can see how it works (delete it in seconds)

Reusable every year. A great start for New Year training goals, and a handy gift for anyone who's just joined a gym.

This is a record-keeping tool, not medical or training advice.

HOW IT WORKS
- Download the files from your Etsy Purchases page
- Google Sheets: upload the .xlsx to Google Drive, open it, then File > Save as Google Sheets
- Excel: just open it (Excel 2010 or later, Windows or Mac, or Excel for the web)
- Type in the cream cells. Everything else updates on its own
- A Quick Start PDF walks you through setup in 5 minutes

GOOD TO KNOW
- Plain formulas only: no macros, no add-ins, no subscriptions
- Formula cells are locked so you can't break them by accident (no password, so you can unlock and customise)
- Apple Numbers and LibreOffice aren't officially supported

PLEASE NOTE
- This is a DIGITAL download. Nothing physical will be shipped.
- Personal use only. Please don't share or resell the files.

Designed by Thexton Labs. Artwork and layouts were created with our own code, with the help of AI tools.

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Listed on Oct 8, 2026
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