12-Week Automated Workout Tracker — Excel & Google Sheets Progressive Overload Spreadsheet

Stop guessing whether you're getting stronger. Log your lifts once, and this spreadsheet does the rest: volume, estimated 1RM, PR tracking, muscle-group balance and a suggested weight for your next session. No subscription, no app limits, and your data stays in your own file.

What you get

• Blank template (Excel .xlsx) — ready to start your 12-week program
• Sample-data version — the same workbook filled with 12 weeks of example training so you can see every chart working
• Quick Start Guide (PDF) — setup steps, Google Sheets instructions and troubleshooting

Features

• Fast logging — one row per exercise: date, exercise, weight, reps, sets, plus optional RPE and notes
• Automatic PR detection — a gold PR flag whenever you beat your previous best estimated 1RM
• Next session weight — hit your rep goal and it tells you when to add weight
• Progress dashboard — weekly volume, sets by muscle group, key-lift 1RM chart and bodyweight trend
• Lift Tracker — pick any lift to see its weekly best weight and estimated 1RM, plus a PR Board for every exercise
• Body Stats tab — bodyweight and measurements with a trend chart
• Program templates — Upper/Lower, Push/Pull/Legs and Full Body with set and rep targets
• Deload planning — mark each week Build, Deload, Test or Off
• 56 exercises pre-loaded — room for up to 100 of your own, each with a muscle group
• lb or kg — switch units on the Setup tab; Epley or Brzycki 1RM formula
• Formulas protected — yellow cells are yours to edit, everything else is locked (no password)

Compatibility

Works in Microsoft Excel 2019, 2021 and Microsoft 365 (Windows, Mac, mobile and web) and in Google Sheets. Excel 2016 and older are not supported.

Good to know

• This is a digital download. No physical item is shipped.
• For personal use only. Please don't resell, redistribute or share the files.
• This workbook is a tracking tool, not medical advice. Check with a professional before starting a new training program.