What you get
A 12-week progressive overload workout tracker in Excel and Google Sheets. Log weights, reps, sets, and bodyweight. Auto-calculates volume per session and shows weekly progress charts.
- 12 weeks of daily workout logs
- Progressive overload tracking (sets x reps x weight)
- 1-rep max estimator
- Weekly volume charts auto-generated
- Body measurements and weight tab
- Works for strength, hypertrophy, or cardio
What is inside
Workout Log
Daily exercise, sets, reps, weight, notes
Progress Charts
Auto-generated weekly volume and weight charts
Body Metrics Tab
Bodyweight, measurements, body fat tracking
1RM Calculator
Epley formula built into each exercise row
Who this is for
- Gym-goers tracking progressive overload
- People starting a new program
- Personal trainers logging client workouts
- Anyone who wants to stop guessing at the gym
Frequently asked questions
Does this work for any workout program?
Yes. The template is blank so you can log any exercise, any split, any style.
Can I track cardio?
Yes. There is a separate cardio tab for treadmill, cycling, or any distance-based exercise.
Does it calculate 1-rep max?
Yes. Enter your working weight and rep count and the Epley formula auto-estimates your 1RM.