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

Google Sheets 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

Google Sheets 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

Google Sheets Workout Template 3 - Zoomed

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

Did not find the template you were looking for?

Please let me know what type of workout planner template you are looking for and I will try my best to create it and make it available for download. Reach out to me at gf@gfitnessonline.com.

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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”.


You will have to repeat the process of deleting unnecessary rows in multiple sheets – the Performance Tracker sheets and all sheets representing workouts for every week (1 – 12). Or don’t if you don’t mind having some extra rows in your sheets.

Completed Setup in Google Sheets Workout Template

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.
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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.

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  1. This is awesome, and definitely the best template out there, I love the progress-tracking page. I was wondering how to add more exercises to a day in the template? I need to have a couple more exercise rows on a few days.

    1. Hi Anne! Thanks for the kind words. There is no easy way to add a few rows for exercises, as it would require changing formulas in multiple places. Fortunately, someone already asked me about this and I made the needed changes to template with 12 exercises slots for each day. Please send me an email at gf@gfitnessonline.com and I will share it with you.

  2. This is great but I often change weight with every set, can this be adjusted to suit say:

    dumbbell row – 5 sets, 15 reps but 10kg, 15,kg, 20kg etc without having to add this as 5 exercises?

    1. Hi! Thanks for the comment. Many people asked me about this and I made a different template where you can add weight and reps for individual sets (up to 4). I have sent you an email with a link where you can access it. I am working on an option where people can choose which template they want – a simple that is featured in the blog post or a more complex one with the ability to add different weights and reps.

      If others reading this comment want such a template as well – please send me an email at gf@gfitnessonline.com and I will share it with you.

  3. Hi! what a great tool! I’ve been trying to build something like this for months, but mine is not as automated as yours. Hats off!
    Love the fact that even though there is so much information in it, it is still simple and easy to read (which is what you need when you have it with you during the workout).
    Would it be possible to get the version with additional rows for the exercises per day as well as the split for weights used per exercise?
    And one more question 🙂 I do workouts where the program is split into Week A and Week B with 3 workout days per week. Is there an easy way to set up the spreadsheet to have tabs for Week A1, B1, C1, A2, B2, C2 etc.? Many thanks in advance.

    1. Hey Aleksandra,

      Thanks for the nice comment.

      Please check your email inbox, I sent you all the workout templates.

      Regarding your questions about setting up tabs for Week A1, B1, C1, A2, B2, C2, etc, here is what I would do:
      1. Create each of those workouts (A, B, C) in the “Workout Setup” tab, and copy-paste the sheet (only values) for as many weeks you want to follow that specific workout plan.
      2. Change the formulas in all cells starting from the workouts in the second week to use values from the previous week (from the correct workout, e.g, A takes values from A, B takes values from B, etc.).
      3. Repeat the 2. step for all the weeks.

      Let me know if you have any questions 🙂

  4. First of all I would like to thank you for putting in efforts to make such a mind blowing workout tracker. It is very easy to understand and is extremely helpful.

    I have a query, I keep muscle group fixed day wise but do change a few exercises for that muscle group weekly. So is there a way I can get drop down to change Muscle group and Exercise in the ‘Week1 Week2’ sheets from the main master Data sheet so that I can change those cells as and when required?

    1. Hey Anshika,

      Thank you for the nice comment!

      Unfortunately, because of the way it is set up, it would take a lot of effort to restructure the spreadsheet to allow for that feature. I would recommend you rewrite the exercises when needed or create multiple workout templates that you could follow interchangeably.

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