Spreadsheet Template
Workout Tracker Spreadsheet | Progressive Overload Log
Regular price
$2.99
Buy 5 templates and save 10% · buy 10 and save 20% — applied automatically at checkout.
- Instant download
- Works in Excel & Google Sheets
- Secure checkout · Personal-use license
Download link delivered on screen and by email right after purchase.
About this template
Log sets × reps × weight and see volume, estimated 1RM, automatic PR flags, and weekly volume per muscle group.
What's inside
- Exercise library with muscle group, equipment, and movement type
- Workout log (500 rows): sets, reps, and weight → volume and estimated 1RM
- Personal-record flags and a Personal Bests tab (heaviest weight, best est. 1RM, best session volume)
- Weekly volume per muscle group across 52 weeks as a heat map
- Progress tab: pick an exercise to chart your estimated 1RM session by session
- Choose lb or kg
Perfect for
Lifters and gym-goers who want to see progress week over week.
What you get
- One .xlsx file that works in Microsoft Excel 2016+ and Google Sheets
- A quick-start PDF guide
- A built-in Start Here tab with step-by-step instructions and example data you can clear
How it works
- Buy the template.
- Get your instant download link on the order confirmation page and in your email.
- Open the .xlsx in Excel, or upload it to Google Drive and open it with Google Sheets.
Digital product — no physical item will be shipped. Personal use only. A training log, not medical or fitness advice.
everything4notion is not affiliated with Notion Labs, Inc., Google or Microsoft.
File formats & compatibility
Spreadsheets are delivered as .xlsx and open in Microsoft Excel (2016+), Google Sheets (File → Import) and Apple Numbers. Printables are PDF, sized for US Letter and A4.
License & refunds
Personal and single-business use. Please don't resell or redistribute the files. Because downloads are instant, sales are final — but if anything is broken we'll fix it fast. See our refund policy.
Pairs well with
