Workout & Progressive Overload Tracker

Log every set and see every lift go up. This spreadsheet works out your estimated 1-rep max, flags new personal records and tells you exactly what to lift next session, so you never have to guess. It's built around double progression: each exercise has a rep range, and when your top set hits the top of the range, your target weight goes up. Works in Google Sheets AND Excel, on a computer or in the phone apps, with a kg version and a lb version. WHAT'S INSIDE (10 tabs) - Dashboard: workouts, total volume and PRs this year, this week against your weekly target, your 8 most recent PRs, bodyweight change and a weekly volume chart - Setup: weekly workout target, bar weight, up to 6 workouts (Push, Pull, Legs, Upper, Lower, Full body ready to rename) and 40 common exercises, with room for 60, each with its own rep range and weight jump - Routines: pick the exercises and sets for each workout. Every line shows what you lifted last time and today's target weight and reps - Workout Log: 800 rows, one per set. Volume and estimated 1RM fill in, and a star appears when you beat your best - Progress: every exercise at a glance with best weight, best estimated 1RM, change over 4 weeks, last session and next target - Weekly: workouts, sets, reps, volume and PRs for every week of the year, with a tick when you hit your target - Lift Chart: pick any exercise to chart 12 weeks of progress - Body: bodyweight plus waist, chest, arm, hips and thigh measurements, with a photo-taken column - Plate Calculator: which plates go on each side of the bar (using the plates you own), plus a 50-100% table from any 1RM WHAT YOU GET - 2 versions: kg (UK dates, cm) and lb (US dates, inches) - Quick Start guide (PDF) - 13 weeks of sample data so you can see how it works (delete it in seconds) Reusable every year. A great start for New Year training goals, and a handy gift for anyone who's just joined a gym. This is a record-keeping tool, not medical or training advice. HOW IT WORKS - Download the files from your Etsy Purchases page - Google Sheets: upload the .xlsx to Google Drive, open it, then File > Save as Google Sheets - Excel: just open it (Excel 2010 or later, Windows or Mac, or Excel for the web) - Type in the cream cells. Everything else updates on its own - A Quick Start PDF walks you through setup in 5 minutes GOOD TO KNOW - Plain formulas only: no macros, no add-ins, no subscriptions - Formula cells are locked so you can't break them by accident (no password, so you can unlock and customise) - Apple Numbers and LibreOffice aren't officially supported PLEASE NOTE - This is a DIGITAL download. Nothing physical will be shipped. - Personal use only. Please don't share or resell the files. Designed by Thexton Labs. Artwork and layouts were created with our own code, with the help of AI tools.