Google Sheets Workout Template [FREE]

There are many different use cases for an app like Google Sheets, you can literally organize, edit, and analyze different types of information.

So, why not use Google Sheets as your workout template or workout log?

Google Sheets Workout Template presented in this article focuses on day to day workouts. You can use it for tracking your progress over time, recording sets, reps and weight for any given exercise.

Moreover, you can use this Google Sheets Workout Template as the master template for designing and/or customizing all your future workouts.

This article covers:

Why Use Google Sheets as a Workout Tracker

There are people that have a higher level of inner drive to follow the diet and workout plan once they put more money and/or effort into it.

Thus, why not treat working out more seriously, perhaps a little more like a job, and make sure to track the numbers in an app like Google Sheets?!

Furthermore, remember that you must apply progressive overload to become stronger, leaner and/or grow more muscle.

It is a lot easier to ensure that you are progressively overloading, once you have got all the numbers in from of you.

I personally find that planning out my workouts and keeping track of what I am doing – sets, reps, weight, over a longer period of time helps me stay consistent and motivated!

But there are hundreds of fitness tracking apps out there!

Sure, but the ones that are completely free, are quite limited in their functionality. On the other hand, the paid ones are exactly that – not free.

Therefore, I recommend using my Google Sheets Workout Template for designing, customizing your workouts, and most importantly tracking your progress.

How to Get Google Sheets Workout Template

Here is how you can get this Google workout template.

Click on the “Download Now” button below. And fill-up the form.

Download Google Sheets Workout Template for FREE!

After you complete the form and hit the “Download Now” button you should get redirected to a new page where you will be able to access the template by clicking on the “Download Now” button again.

Once you click on the button/link to access the template a new tab will open where you will have to click on the “Make a copy” button.


If you cannot download the template, please contact me at and I will make sure to send you a copy of the workout template.

Google Sheets Workout Template Make a Copy

A copy of the Google Sheets Workout Template will be automatically created and stored in your Google Drive.

Once that is done, the document should open up automatically.

Google Sheets Workout Template First Opened

How to Use the Google Sheets Workout Template

Now you have the Google Sheets Workout Template in your hands!

Next, I will explain to you how to use it.

Be Familiar With the Definitions

But before you start using it, it’s important to make yourself familiar with the definitions for the terms used throughout the workout schedule template.

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.

Volume – describes how much work you did, such as the number of repetitions (reps) you perform of an exercise with a particular weight. In this Google Sheets Workout Template, it is calculated 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.

Setup Your Workout Template

Once you are familiar with some of the basic definitions, it’s time for you to set up your own workout plan.

Below, you can see a clean workout planner template, which soon you will fill out.

Google Sheets Workout Template Setup Start

First, you want to choose, how many days you want to work out and what type of workout split you want to follow.

Recommended reading: How to make a workout plan.

For example, you want to train 3 days a week, where you do a push/pull/legs type of routine.

Since the workout calendar template allows you to set up your workout for training up to 6 day a week, you would need to delete some of the unnecessary rows.

Google Sheets Workout Template Deleting Rows

Simply select the rows and delete them.

Note that you will have to repeat the process of deleting unnecessary rows in multiple sheets – Volume Tracker sheets and all sheets representing workout plans for every week (1 – 12).

Of course, don’t have to do it if additional rows don’t bother you.

To start building out your own workout plan, start by selecting a primary muscle group you would want to train. Click on the dropdown and select the muscle group.

Google Sheets Workout Template Selecting Muscle Group

Then hit the exercise dropdown and select the exercise you want to do.

Google Sheets Workout Template Selecting Exercise

Remember that you can also search for an exercise just by typing in the name of it. You can type either the name of the equipment when performing an exercise or an exercise itself.

Google Sheets Workout Template Finding Exercise

Thereafter click on the sets dropdown and select the number of sets you want to do.

Google Sheets Workout Template Selecting Sets

Repeat the process of clicking the dropdown menu and selecting the wanted:

  • Reps or Range Range
  • Rest (Seconds)
  • Weight
  • And writing in the notes if needed
  • Select muscle group, exercise, sets, rep ranges, and weight

Here is an example of the filled workout plan.

Google Sheets Workout Template Workout Setup Done

Track Performance of Every Workout

Now you can do your own built workouts and track the performance of every exercise.

Just follow the workouts represented in sheets for each training week.

Additionally, input the exact weight you used and the number of total reps. You can also write some notes if needed. The volume will also be calculated which is one way you can track progress.

Keep in mind you would want to edit mainly yellow fields that represent:

  • Weight
  • Total Reps
  • Notes

You can also change some of the blue fields, if needed, for example, if you decide to change the number of sets, reps, etc.

Just remember that when clicking on the sheet that represents the next week’s workout, the results of the previous week will be shown.

For example, in sheets “Week 3”, in one of the cells associated with Total Reps you would see a formula like this – =’Week 2′!H18.

What it does is, paste the exact same result you had last week. Therefore, if you did more reps in Week 3 of the training program, simply delete the formula and write the new result.

Overview Weekly Performance Over Time

By going into the “Performance Tracker” sheet you can overview a weekly development of volume (total work) and strength for each exercise.

Google Sheets Workout Template Volume Tracker

This way you can see where you have progressed the most and which muscle groups, exercises have been lagging behind.

The upper row for every exercise in the “Volume Tracker” table shows the total volume you have done. The row below shows the percentage change in comparison to last week.

Conditional formatting is also applied:

  • Percentage increase – green
  • No change – yellow
  • Percentage decrease – red

On the other hand, the upper row for every exercise in the “Strength Tracker” table shows the weight you used when performing the exercise. Similarly to the other table, the row below shows the percentage change in comparison to last week to which conditional formatting is also applied.

Google Sheets Workout Template Strength Tracker

If you are an advanced Google Sheets or Excel user, you can also build custom charts based on this data to visualise your weekly progress.

Design New Workouts with Google Sheets Workout Template

With this Google Sheets Workout Template, you can build workout routines for up to 12 weeks.

After which you can simply create another copy of the template and build a new routine.

Why only up to 12 weeks?

12 weeks is in my opinion, the longest period when you can follow one exact routine without switching up any training variables. Moreover, it’s very likely that you will get bored doing exactly the same thing in the gym every time.

One last thing to note is that both “DATA” and “Performance Tracker” sheets have protection, which you can remove if needed.

It’s set up this way so that you accidentally don’t delete something.

You can still edit both sheets but the notice will pop up, or you can disable the protection altogether.

The “DATA” sheet is also where you can add new exercises. Just make sure to add to the relevant muscle group column.

Google Sheets Workout Template Data

And that is it – just grab a FREE copy of the Google Sheets Workout Template and build your own workout routine!

Download Google Sheets Workout Template for FREE!


If you cannot download the template, please contact me at and I will make sure to send you a copy of the workout template.

Feel free to reach out, and give feedback on how to improve my Google Sheets Workout Template. I plan to continuously improve the template and perhaps create more advanced versions with some other built-in features.

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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 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 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 🙂

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