Excel Workout Template

These Excel workout templates can help you create and track your workouts, monitor your progress, and more. Download the free workout template for Microsoft Excel to get started.

Excel Workout Template Featured Image

Downloadable Excel Workout Templates

Here is a selection of Excel workout templates you can download and use for free. Just download any you like, customize it to fit your specific needs, and use it. If you are looking for more templates in different formats, be sure to check out the complete list of fitness workout templates.

To download the corresponding template, simply click on the template image or a download link beneath it, and then it will take you to where you can download it.

Excel Workout Template 1

Zoomed in Basic Excel Workout Template

The most basic version of the workout template. It allows tracking the sum of reps performed in all sets for a given exercise.

Excel Workout Template 2

Zoomed in Excel Workout Template With 12 Exercise Slots

The same template as the basic one. The only difference is that it allows you to add up to 12 exercise slots.

Excel Workout Template 3

Zoomed in Advanced Excel Workout Template

This is an advanced workout template which allows you to track the weight used and reps performed in each set.

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Let me know by sending me an email at gf@gfitnessonline.com. I will do my best to create it for you and add it to this page for everyone to benefit from.

Excel Workout Template Highlights

Here are some of the features and benefits of using an Excel workout template:

  • Free Excel workout log template ready to download and use
  • Allows you to create and customize workouts to fit your needs
  • Large exercise database with exercises organized by muscle group
  • Ability to add your own exercises
  • Keep track of sets, weight and reps for every exercise
  • The template automatically calculates the total volume for each exercise
  • Helps you monitor your progress over time
  • Provides a way to share your workouts with others
  • Can be used on any device that has Microsoft Excel installed

How to Create a Workout Plan in Excel

Follow the steps below to create a workout plan in Excel.

  1. Download the free “Excel Workout Template”.
  2. Open the workout template in Excel.
  3. Name your workout. For example: “(your name) – (workout name) – Workout Template”.
  4. Go to the “Workout Setup” tab.
  5. First, select the target muscle group from the drop-down menu.
  6. Then, select the exercise you want to do from the “Exercise” drop-down menu.
  7. Select the number of sets and rep range.
  8. Select the rest time in between sets, and fill in the weight you will be using.
  9. You can also fill in any other relevant information under the “Notes” column.
  10. Repeat steps 5. – 9. for each exercise you want to include in your workout. Then repeat the same for every workout day you want to include in your workout routine.
  11. Lastly, delete any empty rows once you have completed setting up your workout program by right-clicking on the row number(s) and selecting “Delete”.
Workout Setup Completed in Excel Workout Template

Your workout plan is now ready to be saved and used.

How to Add More Than 8 Exercises for a Single Workout

If you want to add more than eight exercises to a single workout, then you should download the “Excel Workout Template – 12 Exercises”. This template has the same features as the basic workout template, but it allows you to add up to 12 exercises for a single workout.

Excel Workout Template With 12 Exercise Slots

How to Add New Exercises to the Database

If you can’t find an exercise you want in the database, or if you want to add your own custom exercises, then you can do so by following the steps below.

  1. Go to the “DATA” tab.
  2. Find the appropriate primary muscle group for that exercise that you want to add (be it “Chest”, “Back”, “Quadriceps”, etc).
  3. Click on the empty cell right under the last exercise that represents exercises associated with that muscle group.
  4. Fill in the name of the exercise, and press “Enter”.
Adding New Exercises to the Excel Workout Template

Now you should see the new exercise you just added appear in the “Exercise” drop-down menu in the “Workout Setup” tab once you select an appropriate “Muscle Group”.

You can add as many exercises to the database as you want.

You can also change the name of any exercise by finding the exercise in the “DATA” tab, double-clicking on the name, and changing it to whatever you want.

How to Customize Rep Ranges, the Number of Sets or Rest Periods

Customizing the rep ranges, the number of sets or the rest period options in the database is similar to how you would add a new exercise.

  1. Go to the “DATA” tab.
  2. Find the column with a header name that represents what you want to edit – sets, reps or rest periods.
  3. Add a new option by clicking on the empty cell right under the last one, and typing in the new selection option you want to add.
Excel Workout Template - Editing Sets Reps Rest

Similarly, you can always modify the existing options for rep ranges, sets, and rest periods by double-clicking on the cell that contains the information and editing it.

Want to use Google Sheets instead to create your strength training workout plan? I have you covered – check out the Google Sheets Workout Template.

How to Track Training Progress Using Excel Workout Template

Ready to follow your workout plan and track your progress?

Here’s how:

  1. Open the “Excel Workout Template” file where you already created your workout plan.
  2. Go to the “Week 1” tab.
  3. As you do the workout, fill in data in the “Weight”, and “Total Reps” columns for each exercise by deleting the formula that’s already in there (used to take data from the previous sheet) and updating it with the actual numbers that you did for that workout.
  4. You can also add any relevant notes under the “Notes” column if you want. E.g. “Increase weight in Week 2”, “Decrease weight in Week 2”, “Focus on perfecting the form in Week 2, and 3”, etc.
  5. Repeat the process each week.


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. For example, if you did 12 reps for the first set, and 10 reps for the second set of an exercise that calls for two sets – you would enter “22” in the “Total Reps” column.

Tracking Reps in Excel Workout Template

You can track your progress for up to 12 weeks using this excel workout planner template.

Keep in mind that when following your workout routine you will mostly want to edit and input new data to those cells that are coloured in a light yellow colour.

When using the advanced version of the Excel workout template the cells where you will input your data are coloured in light yellow and light orange colours. Using this workout template version you will be able to record the weight and reps for each set of an exercise. So, Set 1 (Weight – Reps), Set 2 (Weight – Reps), etc.

Tracking Weight and Reps in Advanced Excel Workout Template

Light yellow cells represent the weight and light orange cells – the reps. In the example above you can see that in the first set the weight was 80 (kg, lb or whatever unit you’re using) and the reps were 12. In the second, set, the same weight was used and the reps increased to 13.

All the consecutive weeks’ data will get prefilled automatically based on the previous week’s data (provided you don’t delete it). Plus, the total volume (sets x reps x weight) for each exercise will get calculated automatically as well.

So, the only thing you will have to do is update the weight and reps.

How to Overview Your Weekly Workout Progress

Once you start tracking your workout progress using the excel workout schedule template, you will be able to see how you’re progressing week by week in terms of volume (see Volume Tracker table) as well as strength (see Strength Tracker table).

  1. Go to the “Performance Tracker” tab.
  2. Find the workout day and the exercise you want to analyze.
  3. 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).
  4. Analyze the percentage change in comparison to the previous week (see row under).
Excel Workout Template Performance Tracker

Conditional formatting is applied to the cells in both tables to make it easier for you to see if the values are increasing, decreasing or staying the same:

  • Increase – green colour
  • Decrease – red colour
  • No change – yellow colour

Furthermore, if you are an advanced Excel user, you can create a custom chart to visualize your workout progress in an even more convenient way.

Frequently Asked Questions

All Excel Workout Templates are available for free download:

  1. Just fill in your email address in the form below.
  2. Confirm your email by clicking on the link in the email you will receive.
  3. You will be redirected to the download page.
  4. Click to download the workout spreadsheet template you want or get all of them.

Yes, you can use this template on your phone or tablet.

You will need to have the Microsoft Excel application installed on your device.

You can download the Microsoft Excel app from the App Store (for iOS devices) or Google Play Store (for Android devices).

I think that 12 weeks, is the longest period of time that you can follow one workout routine without switching it up.

After 12 weeks, you will probably need to change your workout routine or at least some of the exercises. After a maximum of 12 weeks, I suggest creating a copy of the template and creating a new workout routine.

You can delete them. The template is designed to allow you to input data for up to 8 exercises per workout. If you need more, feel free to download the version that allows you to input data for up to 12 exercises. If you need less, delete the empty rows.

If you want to follow the workout for let’s say 8 weeks, you can delete the tabs – “Week 9”, “Week 10”, “Week 11”, and “Week 12”.

Additionally, you can delete columns representing results in those weeks in the “Volume Tracker” and “Strength Tracker” tables, in the “Performance Tracker” tab.

Download the Free Excel Workout Template

Ready to get started with your free excel workout template?

Download the template and get started tracking your workouts today.

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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 gf@gfitnessonline.com.