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Workout planner spreadsheet with a Light Dashboard on a laptop and a Dark Progress chart on a phone, showing three of four workouts and five weeks in the streak. 1 / 11
  • Workout planner spreadsheet with a Light Dashboard on a laptop and a Dark Progress chart on a phone, showing three of four workouts and five weeks in the streak.
  • Workout planner spreadsheet Program week view showing Monday Upper A, Tuesday Lower A, Thursday Upper B, Friday Lower B and a Saturday cardio entry.
  • Workout planner spreadsheet Program table showing Bench press set to Repeat at 160 lb and Deadlift showing Add 10 lb with a suggested weight of 275.
  • Workout planner spreadsheet Log close-up with five weight and reps pairs and calculated volume, top weight and estimated 1RM for the selected sample row.
  • Workout planner spreadsheet Exercises & Bests table showing personal records including Back squat at 245.0 estimated 1RM dated February 23, 2027.
  • Workout planner spreadsheet Progress tab for Bench press showing a 12-week estimated 1RM line, weekly volume chart and a best estimated value of 202.7.
  • Workout planner spreadsheet Dashboard week strip showing Monday, Tuesday and Thursday Done, Friday Today, and a chart of workouts against the weekly target.
  • Workout planner spreadsheet Dashboard bar chart showing sets by muscle group this week, with the source totals calculated from the fictional sample Log.
  • Workout planner spreadsheet exercise library with editable names, muscle groups, exercise types and optional increments, with room for 80 exercises.
  • Workout planner spreadsheet in the Dark theme showing the Dashboard, its summary tiles, today’s plan and weekly volume chart in blue and violet.
  • Workout planner spreadsheet package showing Light and Dark workbooks, two fictional sample editions and the Start Here PDF with four copy-link buttons.
Google SheetsExcel

Workout Planner Spreadsheet

Workout Planner Spreadsheet, Workout Log, Workout Tracker, Fitness Log, Progressive Overload, Strength Training Log, Google Sheets Excel

$7.99

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Made for Google Sheets. An Excel file is included, and it works best with current Excel (Excel 2021 or newer).

See it in use

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About this download

Plan your weekly split, log each exercise in one row and see your next-session suggestion alongside your personal bests.

Workout Planner & Strength Log connects your Program, Log and strength summaries in one spreadsheet. Program shows Add an increment or Repeat using the last logged session and your target sets, reps and working weight. Accept a suggestion by updating Working weight yourself.

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  • A Monday to Sunday program view with up to 60 program lines.
  • Up to five weight and reps pairs per exercise row, with 3,000 prepared Log rows.
  • A personal-best board with top weight, best estimated 1RM, its date, best session volume and most reps in a set.
  • A 12-week progress view for the exercise you choose.
  • Unique workout dates per week against your target, a week streak and sets by muscle group.
  • Minutes for cardio and mobility, plus optional distance and effort.

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Start Here, Dashboard, Program, Log, Exercises & Bests, Progress and Setup. A hidden Calc tab supports the summaries. The exercise library has 32 starter exercises and room for 80, with optional increments per exercise.

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START-HERE-Workout-Planner.pdf

Workout-Planner-Light.xlsx

Workout-Planner-Dark.xlsx

Workout-Planner-Light-Sample.xlsx

Workout-Planner-Dark-Sample.xlsx

Light and Dark are included as blank and fictional sample workbooks. Blank files retain defaults and the starter exercise library; Program and Log are empty. The Start Here PDF includes four Make a copy links and setup instructions.

Developed for Google Sheets. An Excel file is included for the latest Microsoft 365 (Office 365 Desktop App). Older Excel versions may not support all features.

Choose lb or kg. Changing the unit updates labels only and does not convert numbers. Estimated 1RM uses the Epley formula as a rough tracking guide and is less reliable above about 10 reps. Bodyweight entries can show reps without an estimated 1RM. Use one row per exercise per date for clean last-session suggestions.

Input cells are editable and formula cells are protected without a password. To sort, unprotect the sheet through Review > Unprotect Sheet (no password), sort the whole table, then protect it again. Filtering works while protected. Long text wraps; adjust row height when needed. Prepared capacity is fixed.

Digital download only. No physical item will be shipped.

Utility Forge Studio is not affiliated with, sponsored by, or endorsed by Google or Microsoft.

Personal use only. Please do not resell, share or redistribute the files.

Designed by me, created using AI tools.

The Etsy listing is the final source for what is included. See it on Etsy.

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