Ready to create your own workout? Download a free, customizable, easy-to-use workout template to get started. Discover templates in Google Sheets, Excel, and more!
Downloadable Free Workout Templates
I have put together a variety of workout templates suited for most workout routines. These templates are all available for free and can be edited to better suit your needs.
Just click on the download link below the image depending on which file format you prefer most and it will take you to where you can download it. Or scroll further down to learn more about the file format you would like to use.
Workout Template 1
The most basic version of the workout template. It allows tracking the sum of reps performed in all sets for a given exercise.
Workout Template 2
The same template as the basic one. The only difference is that it allows you to add up to 12 exercise slots.
Workout Template 3
This is an advanced workout template which allows you to track the weight used and reps performed in each set.
Microsoft Excel workout log template is probably the most advanced and detailed. It automatically calculates the total volume for every exercise, you can add new exercises, view progress over time, and customize other workout settings like sets, reps and rest periods. One thing to note is that to use the Excel workout template you will have to have the Microsoft Excel app installed on your device.
The same goes for the Google Sheets template. You will need to have the Google Sheets app installed to use it effectively. The Google Sheets workout template too automatically calculates the total volume, allows you to view progress, add new exercises, and change settings like rep ranges, sets, rest periods, and more.
Download your free PDF workout template here to create your workout routine. Thereafter, you can either print it out or keep it on your device to follow along and track results as you complete each exercise.
In case you don’t have access to Microsoft Office apps, I created Google Docs workout templates as well. These offer two main formats for tracking your workouts – Google Sheets (spreadsheet) and Docs (word).
Which Workout Template Formats Should I Use?
The best workout template format to use is the one that you will actually use.
If you are someone who likes to track their workouts in a detailed manner and have the possibility to then analyze the data, I would recommend using either Microsoft Excel or Google Sheets workout template. Depending on which one you are more comfortable using.
If you are someone who just wants a simple workout template to track their workouts, then I would recommend creating the workout using either Excel or Google Sheets and exporting it in a PDF format or just using one of the printable workout templates. In my opinion, a printable workout template in PDF format is the simplest and most straightforward of all.
The important thing is to find a weight training template format that you will actually use so that you can start tracking your workouts and making progress toward your fitness goals.
Benefits of Using a Workout Template
There are many benefits of using such templates, here are some of the most notable ones:
- Allows you to create and customize your workouts
- Helps you stay organized and on track with your workout schedule
- Allows you to track your progress and see results over time
- Makes it easy to switch up your workout program and try new things
- Saves you time by having a pre-made workout planner that you can use
- Available in multiple formats (Excel, Google Sheets, and more are coming!)
- Printable workout templates
- These workout templates are free to download and use
When you have access to these free templates, you might as well take advantage of them!
Special Purpose Workout Templates
Find the right workout template for your specific goals and needs from the list below.
- Personal training workout templates: designed to help you create professional quality workout programs for your clients in minutes.
- Push Pull Legs (PPL) workout templates: offers a good starting point for creating your own Push Pull Legs (PPL) workout program.
- 3-day workout templates: tailored for individuals wanting to work out 3 times a week.
Didn’t find the type of workout template you were looking for?
Let me know and I will see if I can add it. You can send me an email at firstname.lastname@example.org.
How to Use a Workout Template
Once you have downloaded the workout template, it is very easy to use.
Here is a quick overview of how to use them, but expect to see a detailed tutorial for each type of template on its dedicated page:
- Open the workout template.
- Name it as you want.
- Go to the “Workout Setup” tab.
- Fill out each workout day by first selecting the target muscle group from the drop-down menu.
- Then, select the exercise you want to do from the “Exercise” drop-down menu.
- After that select the number of sets and rep range.
- Select the rest period between sets, and fill in the weight you want to use.
- You can also fill in any details to remember under the “Notes” column.
- Repeat steps 4. – 8. for each exercise you want to include in your workout. Then repeat the same for every workout day you want to add to your workout routine.
- Lastly, delete any empty rows by right-clicking on the row number(s) and selecting “Delete”.
This is how you create your workout routine using the template.
Now, let’s go through how to track your workouts:
- Open the workout file with a created workout plan.
- Go to the “Week 1” tab.
- As you do your workout, fill in data in the “Weight”, “Reps” and “Weight” columns for each exercise by deleting the formula that’s already in there (used to pull data from the previous sheet) and updating it with the actual numbers that you did for that workout.
- Do the process described above during every workout.
The possibility of tracking weight and reps for each set is available only in advanced versions of the template. For basic workout template versions, you will have to input the weight used and total reps performed. Total reps mean that you would add up all the reps you did for each set and enter that total sum in the “Total Reps” column.
After you have been following the workout and tracking your workouts for some time, you will get to see the overview of your progress week by week in the “Performance Tracker” tab. Here’s how:
- Go to the “Performance Tracker” tab.
- Find the workout day and the exercise you want to analyze in more detail.
- View the total volume for the exercise across the weeks (see Volume Tracker table) as well as the weight used for that exercise (see Strength Tracker table).
- Analyze the percentage change in comparison to the previous week (see row under).
This is how you use the workout templates to, create workout routines, stay on track with your workout routine, and analyze your progress.
I hope you found this overview of the workout templates helpful. If you have any questions just contact me and I’ll be happy to help you out!
Is Each Workout Template Free?
Yes! All of the workout templates on this site are free to download and use. Just select the template you want to access, fill in the download form, and confirm your email address and you will then be redirected to the template download page.
I do ask that, if you find these workout templates useful, share this site with your friends and family who also are interested in tracking their workouts.
Once again, I hope you find these workout templates helpful and that they help you achieve your fitness goals! Please let me know if there is anything I can do to improve these templates or if you have any suggestions for new features. Just write me an email at email@example.com.