{"product_id":"workout-tracker-spreadsheet","title":"Workout Tracker Spreadsheet | Progressive Overload Log","description":"\u003cp\u003eLog sets × reps × weight and see volume, estimated 1RM, automatic PR flags, and weekly volume per muscle group.\u003c\/p\u003e\u003ch3\u003eWhat's inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eExercise library with muscle group, equipment, and movement type\u003c\/li\u003e\n\u003cli\u003eWorkout log (500 rows): sets, reps, and weight → volume and estimated 1RM\u003c\/li\u003e\n\u003cli\u003ePersonal-record flags and a Personal Bests tab (heaviest weight, best est. 1RM, best session volume)\u003c\/li\u003e\n\u003cli\u003eWeekly volume per muscle group across 52 weeks as a heat map\u003c\/li\u003e\n\u003cli\u003eProgress tab: pick an exercise to chart your estimated 1RM session by session\u003c\/li\u003e\n\u003cli\u003eChoose lb or kg\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003ePerfect for\u003c\/h3\u003e\u003cp\u003eLifters and gym-goers who want to see progress week over week.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eOne .xlsx file that works in Microsoft Excel 2016+ and Google Sheets\u003c\/li\u003e\n\u003cli\u003eA quick-start PDF guide\u003c\/li\u003e\n\u003cli\u003eA built-in Start Here tab with step-by-step instructions and example data you can clear\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003col\u003e\n\u003cli\u003eBuy the template.\u003c\/li\u003e\n\u003cli\u003eGet your instant download link on the order confirmation page and in your email.\u003c\/li\u003e\n\u003cli\u003eOpen the .xlsx in Excel, or upload it to Google Drive and open it with Google Sheets.\u003c\/li\u003e\n\u003c\/ol\u003e\u003cp\u003e\u003cem\u003eDigital product — no physical item will be shipped. Personal use only. A training log, not medical or fitness advice.\u003cbr\u003eeverything4notion is not affiliated with Notion Labs, Inc., Google or Microsoft.\u003c\/em\u003e\u003c\/p\u003e","brand":"everything4notion","offers":[{"title":"Default Title","offer_id":53550407221560,"sku":"S36","price":2.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1022\/4009\/2472\/files\/S36_1.jpg?v=1792762519","url":"https:\/\/everything4notion.myshopify.com\/products\/workout-tracker-spreadsheet","provider":"Everything4Notion","version":"1.0","type":"link"}