Workout Tracker Spreadsheet, Gym Log, Strength Training Planner, Personal Records, Fitness Progress Tracker, Google Sheets & Excel

Log every set and watch the progress. Pick an exercise from your list, type sets, reps and weight, and the tracker finds your records and adds up the month.

WHAT YOU SEE ON THE DASHBOARD
• Workouts this month and this week
• Volume lifted and total sets
• Cardio minutes and distance
• New personal records this month and your best lift
• How many weeks in a row you've trained
• Volume week by week for the last 12 weeks
• Personal records: heaviest weight and estimated one-rep max for every exercise, with the date
• Sets by muscle group
• Your latest sets

YOUR EXERCISES
19 common exercises to start with, each tagged with a muscle group (chest, back, legs, shoulders, arms, core, cardio). Add your own, up to 40.

WHAT'S INSIDE
Dashboard · Log (1,500 rows) · Exercises · Settings (kg or lb) · How to use

10 LANGUAGES IN ONE FILE
English, Español, Français, Deutsch, Português, Italiano, Nederlands, Polski, Русский, हिन्दी. Pick a language on the dashboard and labels and muscle groups switch. Arabic comes as a separate right-to-left file. Example exercises are in English: rename them in your own language.

FOUR LOOKS, ONE PURCHASE
Night (dark), Garden (light), Pastel (soft lavender) and Emerald (deep green): all four are in your download, with the same formulas in every look.

WHAT YOU GET
Instant download: a START HERE guide (PDF) and two ZIP archives (Excel + Arabic, and Apple Numbers) with a folder for every app:
1 Excel: Night, Garden, Pastel and Emerald for Microsoft Excel on Windows and Mac. Every file opens on your empty planner, with a filled Example tab right after it
2 Apple Numbers: the same 4 looks, each with the Example, for Numbers on Mac, iPhone and iPad
3 Arabic: right-to-left files (all 4 looks, each with the Example)
4 App: the same planner as an app for any computer (Chrome, Edge, Safari, Firefox), plus a link to install it on your phone (iPhone, iPad, Android). Works without internet, keeps entries on your device, backup file, transfer to another device with a short series of encrypted QR codes (very large planners use the backup file), and import and export with your Envelo Excel file. Protected by ZeroUpload: the app works on your device, and your entries are never uploaded.
Google Sheets: the START HERE guide has a button for every look. One click makes your own private copy.

WHICH FILE SHOULD I USE?
• Windows PC: the Excel files, or Google Sheets in your browser.
• Mac: Excel for Mac, Apple Numbers, or Google Sheets in Safari or Chrome.
• iPhone, iPad, Android: the Google Sheets app, or Apple Numbers on iPhone and iPad.
In Excel only the cells you type in can be changed. In Google Sheets the formulas are protected: Google warns you before anything changes. In Apple Numbers the Dashboard is locked as a whole.

PLEASE NOTE
• This is a digital download. Nothing will be shipped.
• Decorative illustrations and the laptop backgrounds in the photos were made with AI image tools. Every planner screen you see is the real file.
• It's a log, not a training programme or medical advice.
• It does not connect to fitness watches or apps: you type your sets in.
• Your planner starts empty. The Example tab in the same file (160 logged exercises over three months) shows how it works.
• For personal use. Please don't resell or share the files.

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