Personal Trainer Program Builder Spreadsheet | 12 Week Progressive Overload Template | Google Sheets Excel | Mobile Friendly

Plan a training block once. Every week fills in by itself. Now simpler to start and easy to use on your phone.

Programwright Coach Program Builder is a spreadsheet tool for independent personal trainers and online coaches. You enter each exercise once; the workbook writes every week of the block for you - sets, reps and loads - with automatic deload weeks and rounding to your plates.

NEW IN THIS VERSION (edition 2026.2)
• A simpler start: one Start Here tab with 3 steps
• Phone-friendly layout for Google Sheets and Excel on iPhone and Android
• A cleaner, modern look
• Every feature of the earlier version is still included

WHAT YOU GET
• Programwright_Program_Builder.xlsx - blank workbook for real clients
• Programwright_Program_Builder_SAMPLE.xlsx - filled example to explore first (fictional coach and client)
• Programwright_Program_Builder_Quick_Start.pdf - 2-page, phone-first setup guide

3 STEPS (on the Start Here tab)
1. Your client - name, start date, weeks in the block (1-12), kg or lb, and your brand if you like
2. Add exercises - on the Plan tab, one row per exercise: Day, Exercise, Sets, Reps, Start load. Plan status says "all OK" or tells you which row to fix
3. Share and track - pick any week on the Week tab to view, print or share. Your client logs on the Log tab. The Progress tab fills in by itself

WHAT'S INSIDE
• Plan - up to 30 exercises. Optional columns: method, weekly step, rest, RIR, coach cue, rounding and % of max
• Week - any week, with your brand and the client's name. Prints landscape with columns for load used, reps done and Done?
• Log - your client marks Done and enters the load and reps they did
• Progress - adherence for every week and overall, a weekly chart, working sets per muscle group, and best estimated 1RM (Epley estimate, not a tested max)
• Library - 52 exercises with muscle group and weekly steps in kg and lb. Add your own

FOUR PROGRESSION METHODS (leave Method blank and one is picked for you)
• Linear load - the reps stay the same and the weight goes up by the weekly step each week
• Double progression - one more rep each week until "Up to" is reached, then the weight goes up one step and the reps go back to the start
• Percent of e1RM (percent of max) - enter the client's estimated 1-rep max and a starting %. The weight starts at that % and goes up by the weekly % step each week
• Fixed - nothing changes from week to week (holds, mobility, conditioning)

Deload weeks (every 4 weeks by default) use fewer sets and a lighter weight, then progress carries on where it left off. Change them or turn them off under Optional settings. Loads round to your plates, for the whole block or per exercise (handy for 1 kg or 2 lb dumbbell jumps).

WHO IT'S FOR
Independent coaches and fitness creators who deliver programs and prefer a one-time spreadsheet over a per-client subscription. Works with 1 client or 20. You design the program; the tool handles the week-by-week maths.

WORKS ON PHONE AND COMPUTER
Google Sheets and Microsoft Excel, on iPhone, Android and computer.
• Phone: you need the free Google Sheets app or the Microsoft Excel app (editing in Excel needs a free Microsoft account). Phones show fewer columns: swipe left for the rest.
• Computer: Excel 2016 or later, Excel for the web (free), Google Sheets or LibreOffice.
No macros. Not Apple Numbers.

DOWNLOADING ON A PHONE
The Etsy app can't download files. Open etsy.com in Safari (iPhone) or Chrome (Android), sign in, go to Purchases and tap Download Files. The Quick Start PDF walks you through opening the file in Google Sheets or Excel.

LICENCE
One coach or coaching business. Unlimited clients of your own, including sending them their own copies. No resale or sharing of the template.

IMPORTANT
Programwright is a programming and record-keeping tool for qualified fitness professionals. It does not provide medical, nutrition or rehabilitation advice. Sample programs and clients are fictional demonstrations of the features, not recommendations. Designed by Programwright with the help of AI tools; every formula is covered by automated tests. Not affiliated with any app or certification body.

Questions before buying? Message the shop - happy to help.