Built around the jobs lifters actually do
Get an estimated 1RM on every set
Enter weight and reps. The sheet works out volume and an Epley estimated 1RM, and highlights a new best set.
Weight, reps, RPEEstimated 1RMSpot a stall before it costs you a month
Exercise PRs keeps your best weight and best e1RM for each lift and the days since your last PR, and marks each lift Progressing or Stalled.
Your logged setsProgressing or StalledSee weekly sets by muscle group
Every set is tagged to a muscle group and totaled each week, color-coded against your MEV and MAV landmarks.
Sets by exerciseWeekly volume by musclePlan your split and stick to it
Map out exercises, sets, reps and RPE for each training day. The sheet counts this week's logged sets against the plan.
Split, sets, repsSets done this weekKnow if a bulk or cut is on pace
Bodyweight and measurements go on a 7-day rolling average with an on-track flag for your goal.
Daily bodyweight7-day averageKnow when to back off
When your key lifts stall together, the Dashboard suggests a deload.
Key liftsDeload watch8 tabs in one file
- Start Here
- Dashboard
- Workout Log
- Exercise PRs
- Program
- Body Stats
- Goals
- Settings
- Start Here
- A quick setup walkthrough before your first session.
- Dashboard
- Weekly volume, streak, key lifts, bodyweight and deload watch.
- Workout Log
- Every working set with volume, e1RM, RPE and PR highlights.
- Exercise PRs
- Best lifts, days since PR and status for every exercise.
- Program
- Your split with target sets, reps and RPE per day.
- Body Stats
- Bodyweight and measurements with a 7-day rolling average.
- Goals
- Strength and physique goals with progress to each target.
- Settings
- Units, weekly session target, bulk or cut mode and exercise library.
Pair it with
“Excellent! Very easy to use.”
“Nice Organization for 4H projects”
Before you buy
Does it work with my program?
Yes. Log any split, like PPL, 5/3/1, StrongLifts or Upper/Lower, and plan it on the Program tab. The exercise library is editable.
Can I log in kilograms?
Yes. Choose lb or kg once on the Settings tab.
How is the 1RM estimated?
With the Epley formula, from the weight and reps you log, so you don't need to test a true max.
What do I get?
An Excel file (.xlsx), a filled-in sample to look at, and a quick-start PDF guide with a link that makes your own copy in Google Sheets.
How does delivery work?
You get your download links right after checkout, and Stripe emails your receipt. There is nothing to ship and nothing to wait for.
How do I set it up in Google Sheets?
Open the quick-start PDF and click the Google Sheets link. Google makes a copy in your own Drive that only you can edit. You need a free Google account.
Will it work on a Mac?
Yes. It works in Excel on Mac and Windows, and in Google Sheets in any browser.
I'm not a spreadsheet person. Is that a problem?
No. You only type in the yellow cells. Everything in gray works itself out, and the Start Here tab shows you where to begin.
Can I get a refund?
Templates are digital downloads, so sales are final. If a file won't open, is broken or doesn't match its description, email hello@cleanpixelstudios.com within 30 days and we'll fix it, or refund you if we can't.
What if I get stuck?
Email hello@cleanpixelstudios.com and we'll help you get it working.
More in Health & fitness
See all Health & fitness templates
Made by Clean Pixel StudiosWe start every template by reading what people in that line of work say they struggle with, then build the spreadsheet around those problems. This one was made for lifters and nobody else.
How we build templatesWorkout Log Spreadsheet$14.99 · Excel + Google Sheets