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The Workout Tracker spreadsheet for Excel and Google Sheets, a gym log with room for 3,000 sets. A dashboard preview shows training days, volume, new records, last workout and body weight, with charts of training days per week, sets by muscle group, estimated 1RM and body weight.

Workout Tracker Spreadsheet for Excel & Google Sheets (kg or lb)

A training log is only useful if it is quick to fill in. In the Workout Tracker you write down the date, the exercise, the weight and the reps, one row per set.

The sheet calculates the muscle group, the volume and an estimated one-rep max for every set, and marks a set as a PR when it beats every earlier session for that exercise. The Dashboard shows your training days against a weekly goal, your volume and your records.

It is a digital download for Excel and Google Sheets. It comes in two versions: kilograms and centimeters, or pounds and inches. Choose the one you train with.

View kg version on Etsy View lb version on Etsy

Digital download. Works in Excel and Google Sheets. Nothing is shipped.

What this spreadsheet tracks

Up to 3,000 sets: date, exercise, working or warm-up set, weight, reps and notes
Muscle group, volume and estimated 1RM calculated for each set
Automatic PR marking
30 common lifts ready to use and room for 60 exercises
Up to 200 body weigh-ins with optional body fat and waist
A dashboard with training days against your weekly goal, volume over 30 days and weeks in a row at goal

Who it's for

Anyone who lifts and wants a simple log
People who prefer a spreadsheet to a fitness app
Lifters who like to see volume and records over time

How it works

Set your weekly goal in training days on Start Here.
Log each set on the Log tab.
Add your own exercises if you need them.
Open the Dashboard to see training days, volume and records.

See inside

Workout dashboard with 8 summary tiles and charts for training days per week against a weekly goal, working sets by muscle group, estimated 1RM by week for a chosen exercise and body weight, plus recent personal records, recent training days and a needs attention panel.

Log tab listing sets with date, exercise, set type, weight in kilograms, reps, notes, data check, muscle group, volume and estimated 1RM. Working sets, grey italic warm-up sets and rows marked PR are visible, with totals for sets logged, training days and volume.

Exercises tab with 30 common lifts by muscle group and equipment, showing working sets, total volume, heaviest set, best estimated 1RM, record date, last trained date and a heads-up such as new record or not logged yet.

Estimated 1RM by week chart for a chosen exercise next to a table of recent personal records, above Log rows where a set that beats every earlier session is marked PR.

Body tab with weigh-ins by date, body weight, optional body fat and waist, a data check and the change since the first entry in kilograms, with totals for weigh-ins, latest weight and change.

Start Here tab with name, weekly goal in training days, today's date and optional goal body weight, a short explanation of the estimated 1RM, seven setup steps, a color code and the list of tabs.

List of the 5 tabs included in The Workout Tracker and three steps: download, log your sets, then follow your training. Up to 3,000 sets, no macros, no subscription, for your own use, digital download.

Frequently asked questions

Does it work in Excel and Google Sheets?

Yes. You get an Excel workbook and a PDF guide with a link to make your own copy in Google Sheets. The two versions are separate files and do not sync.

Which version should I choose?

Choose kg if you train in kilograms and measure in centimeters, and lb if you train in pounds and inches. The two versions work the same way.

Is it training or health advice?

No. It is a logging tool. The estimated 1RM is a formula applied to the numbers you enter, not a recommendation.

Is there an example file?

Yes. A second Excel file is filled with example data, so you can see how everything works before using your own numbers.