2027 Workout Log, Progressive Overload Tracker | Excel, Google Sheets & Printable

A 2027 workout log and progressive overload tracker for Excel and Google Sheets, with a printable log. You type each set. The workbook estimates a 1-rep max, marks a personal record, and charts the year.

WHAT YOU GET
- HLTH-LIFT_Tracker_SAMPLE.xlsx. Workbook with a fictional sample. Not a real person and not a result.
- HLTH-LIFT_Tracker_BLANK.xlsx. The same workbook. The log is empty. The exercise list starts with common exercises you can edit. 780 set rows.
- HLTH-LIFT_START-HERE.pdf. Start here guide, 2 pages, with the steps for Excel and for Google Sheets.
- HLTH-LIFT_Letter.pdf. Printable log, 4 pages, US Letter, landscape.
- HLTH-LIFT_A4.pdf. The same printable log, 4 pages, A4, landscape.
- README.txt. File list and quick start.
- LICENSE.txt. Personal-use license.
- HLTH-LIFT_All-files.zip. The seven files above, and no other files.

INSIDE THE WORKBOOK
- Start. Your name and the load unit, pounds or kilograms.
- Library. Up to 40 exercises. It opens with common exercises you can change.
- Lists. The muscle-group and equipment choices for the Library drop-downs.
- Log. 780 rows for the date, exercise, set, reps, weight, effort, and a note. The sheet fills in the estimate, the volume, a personal-record mark, and a check note.
- Dashboard. Sets logged, total volume, personal-record count, and charts for up to four exercises, plus a week-by-week table.
- Chart data. The numbers the charts draw. The columns stay visible.
- On the blank file, the 1-rep max chart runs from 0 to 600 and the weekly volume chart runs from 0 to 60,000. If a point is missing, it is outside the axis range. Change the bounds as shown in the start-here guide.
- The estimate is the weight when you lift it for one rep, and the weight times (1 + reps / 30) when you lift it for 2 to 12 reps, rounded to one decimal.
- A row is marked as a personal record when that estimate is higher than every earlier row for the same exercise. A tie is not a new one.
- Volume is weight times reps. The volume label shows lb or kg. A week with no sets is left blank. Excel draws the series as lines and leaves an empty week as a gap. In Google Sheets these charts show the weekly points as dots, without connecting lines. The numbers are the same. Open the file in Excel or LibreOffice to see the lines.
- A bodyweight exercise from the Library can be logged with no weight or with zero. Those rows count toward sets and sessions with zero volume. They do not get an estimated 1-rep max, a personal record, or a chart point.
- A word typed in Reps or Weight (not a number) keeps a row out of the totals. A zero or a negative in Reps or Weight stays out, except a bodyweight row with zero or blank weight. The check column names the first problem.
- Weight is the load you lifted, not your body weight. Leave the unit blank and the sheet uses pounds. Changing pounds or kilograms does not convert numbers you already typed.
- The effort number is from 1 to 10. It is averaged for the week. It is not part of the estimate.
- This log does not track habits, and it does not track body measurements.
- Shaded cells are the cells you type in. In Excel and LibreOffice, formula cells are locked and there is no password. Editing a locked cell shows a message and the edit is refused until you choose Review, Unprotect Sheet. An imported file does not keep that lock in Google Sheets. After import, use Data, Protect sheets and ranges, Sheet, Except certain cells (the shaded cells), Set permissions, Show a warning when editing this range.

INSIDE THE PRINTABLE
- A cover page with the estimate in plain words, and a short how-to.
- One log page with 22 writing lines. Copy it for each week. Print another copy if the week is longer.
- One exercise list page.
- 4 pages in the Letter file and 4 pages in the A4 file.

HOW IT WORKS
1. Download and unzip HLTH-LIFT_All-files.zip.
2. Excel or LibreOffice. Open HLTH-LIFT_Tracker_BLANK.xlsx. If a bar asks you to enable editing, choose Enable Editing. Edit the exercise names, or use the ones already there. Then type in the shaded cells.
3. Google Sheets on a computer. Open drive.google.com, choose New, then File upload, and upload the blank workbook. Open it. If it opens in Office-compatibility mode, choose File, then Save as Google Sheets. To import into a spreadsheet you already have open, choose File, then Import, then Upload, and choose Replace spreadsheet. The Sheets home page has no File menu.
4. Google Sheets does not keep the Excel lock. Turn on a warning yourself if you want one: Data, Protect sheets and ranges, Sheet, Except certain cells, Set permissions, Show a warning when editing this range.
5. Print HLTH-LIFT_Letter.pdf or HLTH-LIFT_A4.pdf at actual size, 100 percent. The pages are landscape.
6. The sample workbook is fictional. It is not a real person and not a result.

GOOD TO KNOW
- The workbook is an .xlsx file. It opens in Excel 2019 or newer, Microsoft 365, LibreOffice Calc, and Google Sheets. There are no macros.
- Made for Excel and Google Sheets. Apple Numbers has not been tested.
- A blank load unit uses pounds. The log has 780 set rows.
- Original spreadsheet and original pages, drawn in code. No clip art and no stock images.
- Not medical advice; talk to your clinician. Figures are a record of what you type, not a training plan.
- This is a digital download. Nothing will be shipped.

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LICENSE
For your own personal use. Print as many copies as you like for yourself. Please do not resell, share, or redistribute the files, and do not use them to train AI models.

Created with AI tools.