{"product_id":"digital-product","title":"12-Week Automated Workout Tracker — Excel \u0026 Google Sheets Progressive Overload Spreadsheet","description":"\u003cp\u003e\u003cstrong\u003eStop guessing whether you're getting stronger.\u003c\/strong\u003e 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.\u003c\/p\u003e\n\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlank template (Excel .xlsx)\u003c\/strong\u003e — ready to start your 12-week program\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSample-data version\u003c\/strong\u003e — the same workbook filled with 12 weeks of example training so you can see every chart working\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eQuick Start Guide (PDF)\u003c\/strong\u003e — setup steps, Google Sheets instructions and troubleshooting\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eFeatures\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFast logging\u003c\/strong\u003e — one row per exercise: date, exercise, weight, reps, sets, plus optional RPE and notes\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAutomatic PR detection\u003c\/strong\u003e — a gold PR flag whenever you beat your previous best estimated 1RM\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNext session weight\u003c\/strong\u003e — hit your rep goal and it tells you when to add weight\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProgress dashboard\u003c\/strong\u003e — weekly volume, sets by muscle group, key-lift 1RM chart and bodyweight trend\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLift Tracker\u003c\/strong\u003e — pick any lift to see its weekly best weight and estimated 1RM, plus a PR Board for every exercise\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBody Stats tab\u003c\/strong\u003e — bodyweight and measurements with a trend chart\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProgram templates\u003c\/strong\u003e — Upper\/Lower, Push\/Pull\/Legs and Full Body with set and rep targets\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDeload planning\u003c\/strong\u003e — mark each week Build, Deload, Test or Off\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e56 exercises pre-loaded\u003c\/strong\u003e — room for up to 100 of your own, each with a muscle group\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003elb or kg\u003c\/strong\u003e — switch units on the Setup tab; Epley or Brzycki 1RM formula\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormulas protected\u003c\/strong\u003e — yellow cells are yours to edit, everything else is locked (no password)\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eCompatibility\u003c\/h3\u003e\n\u003cp\u003eWorks in Microsoft Excel 2019, 2021 and Microsoft 365 (Windows, Mac, mobile and web) and in Google Sheets. Excel 2016 and older are not supported.\u003c\/p\u003e\n\n\u003ch3\u003eGood to know\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eThis is a \u003cstrong\u003edigital download\u003c\/strong\u003e. No physical item is shipped.\u003c\/li\u003e\n\u003cli\u003eFor personal use only. Please don't resell, redistribute or share the files.\u003c\/li\u003e\n\u003cli\u003eThis workbook is a tracking tool, not medical advice. Check with a professional before starting a new training program.\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"GraysDigitalProducts","offers":[{"title":"Default Title","offer_id":68051365920873,"sku":null,"price":6.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0797\/4338\/5705\/files\/img1_hero_1d5dfbaa-534b-42eb-8a7f-cbd75ab96898.png?v=1794598487","url":"https:\/\/graysdigitalproducts.store\/products\/digital-product","provider":"GraysDigitalProducts","version":"1.0","type":"link"}