{"product_id":"workout-tracker-spreadsheet","title":"Workout Tracker Google Sheets Excel Spreadsheet, Workout Log and Gym Tracker with PR Tracker and Progressive Overload, Weightlifting Log","description":"\u003cp\u003e\u003cstrong\u003eWORKOUT TRACKER FOR GOOGLE SHEETS AND EXCEL\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eA workout tracker and gym log for strength training. Type one line per set, and it shows what you lifted last time, what to aim for next time and every new PR.\u003cbr\u003eRoom for 3,000 sets (about a year at four workouts a week) and 80 exercises.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e📊 WHAT IT DOES\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e✓ Log: one line per set with the date, exercise, weight, reps and a note. Leave Weight empty for bodyweight moves.\u003cbr\u003e✓ Log: Last time shows your top set from the workout before, with its date, right next to the line you type.\u003cbr\u003e✓ Log: Est. 1RM (estimated one-rep max) fills in for weighted sets. Your best set of the day gets a ★ PR when it beats every past workout.\u003cbr\u003e✓ Exercises: 40 common lifts in 12 muscle groups are ready. Rename them, delete them or add your own.\u003cbr\u003e✓ Exercises: Next time for every lift. Reach your target reps on the top set and the weight goes up one jump. If not, add a rep.\u003cbr\u003e✓ Exercises: last top set, best set, best Est. 1RM and sets logged for every lift.\u003cbr\u003e✓ Progress: workouts this week against your goal, sets this week, PRs this month and workouts this month.\u003cbr\u003e✓ Progress: pick any exercise in one cell. A chart shows how its best Est. 1RM has grown over its last 20 workouts.\u003cbr\u003e✓ Progress: sets per muscle group for the last 12 weeks, with a chart. New weeks start on their own.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e📂 WHAT'S INSIDE: 4 TABS AND 2 CHARTS\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e✓ Start here: units, weight jump, target reps, week start and weekly goal, and four short steps\u003cbr\u003e✓ Log: every set you type, with Last time, Est. 1RM and PR, and three cards\u003cbr\u003e✓ Exercises: your lifts with Next time and best sets, and three cards\u003cbr\u003e✓ Progress: four cards, a chart for any exercise, and sets per muscle group with a chart\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e📝 HOW IT WORKS\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003eOpen the PDF and click the link to make your own copy in Google Sheets. Or open the Excel file.\u003c\/li\u003e\n\u003cli\u003eOn Start here, pick lb or kg, your smallest weight jump, your target reps, the day your week starts and your weekly goal.\u003c\/li\u003e\n\u003cli\u003eOn Log, add one line for each set: the date, the exercise, the weight and the reps.\u003c\/li\u003e\n\u003cli\u003eEverything else fills in by itself. Exercises shows Next time for every lift, and Progress shows your week, your PRs and your sets.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003e📥 WHAT YOU GET\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e✓ Google Sheets version (the link is in the PDF)\u003cbr\u003e✓ Excel version (.xlsx) for Excel 2019 or newer and Microsoft 365, on Windows or Mac\u003cbr\u003e✓ A filled example to look around, and a blank copy for your own training\u003cbr\u003e✓ A PDF guide with screenshots, the links and the first steps\u003cbr\u003e✓ A video guide for this planner (the link is in the PDF)\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e💻 GOOD TO KNOW\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e✓ Works with a free Google account. No app, no ads, no subscription.\u003cbr\u003e✓ You type each set. It does not connect to a watch or a fitness app.\u003cbr\u003e✓ It tracks strength training: sets, weight and reps. It does not track cardio, calories or meals.\u003cbr\u003e✓ Bodyweight moves like pull-ups: leave Weight empty. Records and the chart use reps.\u003cbr\u003e✓ Next time follows one simple rule: more reps first, then more weight. It is not a training program.\u003cbr\u003e✓ Pick lb or kg before you log. Numbers you typed don't convert.\u003cbr\u003e✓ Type only in the lighter input cells. Formulas are protected: Google Sheets warns you before you change one.\u003cbr\u003e✓ Best on a computer for setup. The Google Sheets app works for logging sets on your phone at the gym.\u003cbr\u003e✓ The Excel version may look slightly different from the photos (fonts, colors, charts). The photos show Google Sheets.\u003cbr\u003e✓ English only. Not made for Apple Numbers.\u003cbr\u003e✓ Free updates for life.\u003c\/p\u003e\n\u003cp\u003eThis is a digital download. Nothing will be shipped. Because it is a digital file, it can't be returned, but if anything is unclear, message me and I will help you set it up.\u003cbr\u003eThis tracker is a tool for your own records, not medical advice.\u003c\/p\u003e","brand":"GrowlyLab","offers":[{"title":"Default Title","offer_id":67634029494425,"sku":null,"price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0738\/8613\/8521\/files\/il_fullxfull.8691301091_3z90.jpg?v=1791460951","url":"https:\/\/growlylabstudio.com\/products\/workout-tracker-spreadsheet","provider":"GrowlyLab","version":"1.0","type":"link"}