$9 one-time, plus applicable tax
Buy now: $9Spreadsheet kit · digital download (206 KB ZIP)
Please note. This is a digital download: after you pay on Stripe you are taken to a private download page, with no account needed. Links last 72 hours and the page can be re-opened for 30 days.
About this spreadsheet kit
A simple, fast strength-training log that does the maths for you. Pick an exercise from your list, type sets, reps and weight, and the log works out total reps, volume and an estimated one-rep max (Epley formula), and marks a new best when you lift your heaviest weight yet. The Exercises tab keeps a running record for every exercise: sessions, last done, best weight and best estimated max. Cardio has its own log with pace and speed, there's an optional body-measurement log, and the monthly summary counts workout days, volume and cardio minutes. It comes with 27 common exercises (add your own) and works in pounds or kilograms.
- Quick log: date, exercise, sets, reps, weight and effort (RPE)
- Personal bests and estimated one-rep max for every exercise
- Cardio log with pace and speed, plus an optional body-measurement log
- Monthly summary and dashboard: workout days, volume, cardio minutes
What is inside
- Dashboard. This month, all-time totals and personal bests, with workout days by month. Nothing to type here.
- Exercises. Exercise list with muscle group and equipment, plus sessions, last done, best weight, best estimated one-rep max and total reps.
- Workout Log. Every strength set group with total reps, volume, estimated one-rep max and a new-best marker.
- Cardio. Cardio sessions with minutes, distance, heart rate, pace and speed.
- Body. Optional log of body weight and tape measurements over time.
- Monthly Summary. For every month: workout days, exercise entries, volume, cardio sessions, minutes and distance.
See the actual file
Screenshots of the real workbook, filled with made-up example data.
In the download
- Workout-Fitness-Log.xlsx
- Workout-Fitness-Log (Example).xlsx
- Quick-Start-Guide.pdf
- Workout-Log-Sheet.pdf
- License.txt
$9 one-time, plus applicable tax
Buy now: $9Free guide: How to Track Your Workouts: Sets, Reps, Volume and Progress
Questions
Pounds or kilograms?
Either. Type your unit on Start Here so you remember, and log every weight in that unit. The maths is the same.
How is the one-rep max estimated?
With the Epley formula: weight x (1 + reps / 30). It's an estimate, most reliable for sets of about 10 reps or fewer. Don't treat it as a target to test.
How do I log bodyweight exercises?
Leave the weight blank. Sets, reps and total reps still count. For added weight (a weighted pull-up, for example), type only the extra weight.
Is this a training program?
No. It's a log for whatever program you follow. It doesn't tell you what to lift, and it isn't medical or fitness advice.
What app do I need?
Any spreadsheet app that opens .xlsx files, on a computer or in the browser. Free web-based spreadsheet apps work too: upload the file and open it. Formulas, dropdowns and charts carry over.
Is there an example version?
Yes. The download includes a blank workbook and a filled-in example, so you can see how everything works before entering your own details.
Can I change it?
Everything is unlocked and editable: categories, tasks, columns and formulas.
Is this a subscription?
No. One payment of $9 and the files are yours to keep.
What if it does not work for me?
Ask within 14 days of purchase for a full refund. See the refund policy.
Sold by Quietcog. Support: gb1@mail.grokbot.com. See also the terms, refund policy and privacy policy.