Google Sheets Workout Templates

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!

Google Sheets Workout Template - Featured

Downloadable Google Sheets Workout Templates

Below is the selection of workout templates available for download. Simply click on the 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 templates in other formats, go to the workout templates library where you can find templates in Excel, Word, and PDF.

Workout Template 1

Google Sheets Workout Template 1

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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

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This Google Sheets workout 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

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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 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.

Google Sheets Workout Template Highlights

These are some of the main highlights of these workout templates:

  • Free workout tracker in Google Sheets ready to download and use
  • Easily create workout programs and track progress
  • Save time by not having to create a workout plan completely from scratch
  • Customize the templates to suit your needs better
  • Utilize a large exercise 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 Google Sheets? Then feel free to download these Excel workout templates.

How to Create a Workout Program in Google Sheets

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 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 workout program by right-clicking on the row number(s) and selecting “Delete”.

NOTE

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 workout program is set and ready to go!

How to Add More Exercises to Google Sheets Workout Template Database

If you want to add more exercises to the database, you can do so by going to the “DATA” tab and adding them there. Follow the steps below:

  1. In the “DATA” tab, find the appropriate muscle group to which you want to add the new exercise (be it “Chest”, “Back”, “Shoulders”, etc).
  2. Click on the empty cell right under the last exercise that represents exercises associated with that muscle group.
  3. Type in the name of the exercise, and press “Enter”.
Editing Exercises in Google Sheets Workout Template

From now on, that exercise will appear in the “Exercise” drop-down menu in the “Workout Setup” tab for that particular muscle group.

How to Edit the Options for the Number of Sets, Rep Ranges, and Rest Periods

You can customize the options for the number of sets, rep ranges, and rest periods the same way you add new exercises – by going to the “DATA” tab and editing the corresponding cells.

Here are the steps you will need to take:

  1. Go to the “DATA” tab.
  2. Find the column with a header name that represents what you want to edit.
  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. Or change the current option(s) by double-clicking on it and changing the value.
Editing Data in Google Sheets Workout Spreadsheet

How to Track a Workout in Google Sheets

Follow the steps below to track a workout:

  1. Go to the “Week X” tab (X being the workout week number).
  2. As you do your workout, fill in the reps and weight lifted for every exercise that you perform. Note that you will need to delete the formula in the cell that is used to pull the data from the previous week’s workout in order to input your new data.
  3. Feel free to add notes for each exercise of the workout if needed.

Repeat steps 1-3 every time you track your workout.

NOTE

Total reps (when using Workout Template 1 – basic version) 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 Total Reps in Google Sheets Workout Template

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

On the other hand, when using Workout Template 3, a more advanced version that allows you to track reps and weight lifted for every set you will input your data into cells that are coloured in light yellow and light orange colours.

Tracking Reps and Weight in Google Sheets Workout Template

Light yellow cells represent the weight and light orange cells – the reps. In the example above you can see that in the 1st and the 2nd set the weight was 85 (kg, lb or whatever unit you’re using) and the reps were 15.

NOTE

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.

How to Overview Weekly Workout Progress in Google Sheets

After a few weeks of tracking your workout, you will start seeing some trends emerging concerning your progress.

You can use the “Performance Tracker” tab in order to get a better overview of your workout progress. This tab contains two tables:

  • The Volume Tracker table displays the total volume (sets x reps x weight) lifted for each exercise, across all weeks.
  • The Strength Tracker table (not available in Workout Template 3) shows the weight used for each exercise, across all weeks.

You can view the data for a specific exercise be it the volume or weight used as well as the percentage change in comparison to the previous week.

Viewing Performance in Google Sheets Workout Template

Conditional formatting is used in both tables in order to make it easier to spot the trends. Specifically, whether the percentage change in comparison to the previous week is:

  • Positive (indicated by green colour)
  • Negative (red colour)
  • No change at all (yellow colour)

Download the Free Google Sheets Workout Templates

Ready to get started with tracking your workouts in Google Sheets?

Download any of the 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 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.