3 Google Sheets Workout Templates (Free Downloads)

These Google Sheets workout templates allow you to create and track workouts and overview your progress over time.

Download these free templates and start tracking your workouts today!

Downloadable Google Sheets Workout Templates

Below is the selection of workout templates available for download. Simply click on the workout spreadsheet template image or the “Download” link below its description and it will take you to the place where you can download it for free.

If you want to check out more templates, go to the workout template library. There you will be able to find templates in different formats like Excel, Word, and PDF, for different use cases, including free workout templates for personal trainers.

Workout Template 1

This template is the most basic one. It allows you to track the total reps done in all sets for a particular exercise.

Workout Template 2

This weekly workout journal template is just like the basic one, except it allows you to track up to 12 exercises.

Workout Template 3

This workout schedule is best for those who want to track the weight used and reps performed in each set.

Jump to other sections:

• Google Sheets Workout Template Highlights
• How to Create a Workout Program in Google Sheets
• Download the Free Google Sheets Workout Plan Templates

Google Sheets Workout Template Highlights

These are some of the main highlights of an editable workout template:

• Free workout tracker in Google Sheets ready to download and use
• Easily create exercise routines and track progress
• Save time by not having to create a workout plan completely from scratch
• Customize the workout tracking sheet to suit your needs better
• Utilize a large exercise planner database or add your own exercises
• Track sets, reps, weight used, rest periods, and more
• Get an overview of your progress with the built-in performance tracking tables

Prefer using Excel instead of a Google Docs workout template?

Then feel free to download these Excel sheet workout plan templates.

How to Create a Workout Program in Google Sheets

If you’d rather watch a video tutorial than read it, take a look at the one below! If you’d rather stick with text, read on!

First, you need to download a weight training workout template.

Then get familiar with the definitions of the different columns.

Here are the main columns and what they stand for:

• Muscle Group – the primary muscle group you use when performing any given exercise.
• Exercise – exercise you do for the particular muscle group.
• Sets – the number of sets of any given exercise you want to perform.
• Reps – repetitions or reps for short, is the number of repetitions you would do during a single set.
• Rest (Seconds) – this is the time spent resting between sets that allow your muscles to recover.
• Weight – the weight you want to use when doing the exercise. It can be either in kilograms (kg) or pounds (lb), depending on which you prefer to use.
• Total Reps – the total number of repetitions you did in all sets combined for a given exercise. Here you will have to sum up the number of reps you did in every set when doing a particular exercise.
• Set 1 (Weight & Reps) – this column is available in the advanced version of the template. The upper row is for entering the weight used and the bottom one is for reps.
• Volume – describes how much work you did, such as the number of repetitions (reps) you perform of an exercise with a particular weight. This Google Sheets workout log template calculates volume automatically by multiplying repetitions and weight.
• Note – this is a cell where you can write any kind of notes for yourself. For example, “superset XX exercise with XX exercise”, “use W-shaped bar”, “remember to keep core tight”, etc.

Once you are familiar with the basic definitions, it’s time for you to set up your personal workout plan. Here are the steps you need to take:

1. Go to the “Workout Setup” tab.
2. Select the target muscle group from the dropdown menu in the “Muscle Group” column.
3. Choose the exercise you want to do from the “Exercise” drop-down menu.
4. Enter the number of sets you want to perform in the “Sets” column.
5. Then select the rep range by clicking on the drop-down menu in the “Reps” column.
6. Select the amount of time you want to rest between sets in the “Rest” column.
7. In the “Weight” column, enter the weight you want to use for the exercise. You can either enter the weight in kilograms (kg) or pounds (lb), depending on which unit of measurement you prefer or don’t specify any weight if the exercise is body weight only.
8. You can also add any notes in the “Notes” column.
9. Repeat steps 2. – 8. for all exercises you want to include in your workout and repeat the same for every workout day in your routine.
10. Lastly, you will need to delete any empty rows once you have completed setting up your fitness program by right-clicking on the row number(s) and selecting “Delete”.

Now your exercise program template is set and ready to go!

To learn more check out the guide on how to create a workout plan in Google Sheets using the template.

Download the Free Google Sheets Workout Templates

Ready to get started with tracking your workout sessions in Google Sheets?

Download any of the fitness plan templates for free. Here is how:

1. Just fill in your email address in the form below.
2. Confirm your email address by clicking on the link in the email you will receive.
3. You will then be redirected to the workout template download page.
4. Click the button to access the Google Sheets gym template you want.
5. Click “Make a copy” to save the workout plan template to your own Google Drive.

I hope you find these workout templates helpful! Let me know if there is anything I can do to improve them or if you have any questions – just write me at gf@gfitnessonline.com.