Google Sheets is a cloud-based spreadsheet tool provided by Google. Google Sheets allows users to create, edit, and share spreadsheets online.
Google Sheets workout templates are interactive online spreadsheets designed to help users create and track their workout plans. Google Sheets workout templates offer real-time updates and facilitate sharing and collaboration with friends, or personal trainers.
Google Sheets workout templates come in various forms, including beginner-friendly workout templates, advanced workout templates, and workout calendar templates. Users can choose Google Sheets workout templates based on the level of detail in workout tracking, training frequency, duration, and needs.
Google Sheets workout templates offer real-time updates, easy sharing, collaboration, and cross-device access for workout creation and tracking. Google Sheets templates offer flexibility similar to Excel workout templates but with more user-friendly cloud storage.
Google Sheets workout templates are listed below.
1. Beginner-Friendly Google Sheets Workout Template: A simple and user-friendly workout template designed for beginners to plan, track, and monitor workouts.
2. Advanced Google Sheets Workout Template: A detailed and customizable workout template tailored for advanced fitness enthusiasts who require detailed workout tracking.
3. Monthly Google Sheets Workout Template: A practical workout template for planning and tracking workouts across an entire month.
4. Google Sheets Workout Calendar Template: A calendar-style template for scheduling workouts and rest days, offering a clear weekly and monthly overview.
5. 2-Day Google Sheets Workout Template: A workout template for managing and tracking a twice-weekly workout routine, perfect for busy schedules or beginners.
6. 3-Day Google Sheets Workout Template: A workout template for organizing a balanced three-day workout routine, suitable for moderate weekly commitments.
7. 4-Day Google Sheets Workout Template: A workout template for planning and tracking a four-day workout schedule.
8. 5-Day Google Sheets Workout Template: A workout template for structuring and optimizing a five-day weekly workout routine.
9. 6-Day Google Sheets Workout Template: A workout template designed for six-day training schedules.
10. 7-Day Google Sheets Workout Template: A workout template for individuals committed to daily workouts, enabling detailed tracking across all seven days of the week.
1. Beginner-Friendly Google Sheets Workout Template
The beginner-friendly Google Sheets workout template is tailored to help those new to fitness create and track their workouts.
Google Sheets workout template tracks training variables: exercises, sets, reps, weights, and total reps per exercise for all sets. The workout template calculates the total volume lifted, indicating strength and work capacity progress.
Customizable dropdowns in the workout template allow the selection of workout variables, including exercises, sets, reps, rest periods, volume calculation, and progress tracker.
The beginner-friendly Google Sheets workout template offers ease of use, real-time updates, and progress sharing with friends or trainers.
2. Advanced Google Sheets Workout Template
The advanced Google Sheets workout template is designed for experienced fitness enthusiasts seeking detailed planning and tracking of their workouts.
Google Sheets workout template records exercises, sets, reps, weights, and reps per exercise. The workout template tracks weight and reps per set, offering a comprehensive view of workout intensity and progress.
Google Sheets workout template offers customizable dropdowns for exercises, sets, rep ranges, and rest periods, as well as automatic volume calculation, and progress tracker.
The advanced Google Sheets workout template provides more precise tracking, and detailed progress monitoring, and enables data-driven adjustments to workout plans, enhancing workout efficiency and effectiveness.
3. Monthly Google Sheets Workout Template
The monthly Google Sheets workout template is a simple tool for planning and tracking workouts over a month.
Google Sheets workout template includes sections for exercises, sets, rep ranges, rest periods, and tracking weights and reps per set.
The monthly Google Sheets workout template is ideal for individuals who like to plan their workouts in advance and appreciate seeing their monthly progression at a glance.
4. Google Sheets Workout Calendar Template
The Google Sheets workout calendar template helps organize and schedule workouts and specify rest days.
Workout calendar template provides a weekly layout, enabling users to plan workouts and rest days across multiple weeks and the entire month.
Google Sheets workout calendar template is ideal for users who prefer visual scheduling and need to balance workouts and rest days.
5. 2-Day Google Sheets Workout Template
The 2-day Google Sheets workout template is a tool designed for users who follow a twice-weekly workout schedule. The workout template enables users to plan, organize, and track their workouts for each of the two workout days.
Google Sheets workout template is suitable for individuals with busy schedules or those starting a new fitness routine and looking for a manageable commitment.
6. 3-Day Google Sheets Workout Template
The 3-day Google Sheets workout template is a tool designed for users who follow a three-day workout schedule. The workout template allows users to plan, organize, and track their workouts across all three days.
Google Sheets workout template is ideal for individuals seeking a balanced workout routine that fits into a moderate weekly schedule.
7. 4-Day Google Sheets Workout Template
The 4-day Google Sheets workout template is a tool for users who follow a four-day workout schedule. The workout template helps users plan, organize, and track their workouts across the four days.
Google Sheets workout template is suitable for individuals seeking a more frequent workout routine that balances intensity and recovery.
8. 5-Day Google Sheets Workout Template
The 5-day Google Sheets workout template is designed for those who follow a five-day workout schedule. The workout template allows users to plan, organize, and track their workouts across five days.
Google Sheets workout template is ideal for individuals committed to a frequent workout routine and looking to optimize their fitness results.
9. 6-Day Google Sheets Workout Template
The 6-day Google Sheets workout template is a tool for users who follow a six-day workout schedule. The workout template helps users plan, organize, and track their workouts across six days.
Google Sheets workout template is suitable for individuals seeking an intensive workout routine and aiming for significant fitness improvements.
10. 7-Day Google Sheets Workout Template
The 7-day Google Sheets workout template is designed for those who follow a daily, 7-day workout schedule. The workout template allows users to plan, organize, and track their workouts across all seven days of the week.
Google Sheets workout template is ideal for highly committed individuals seeking a consistent and rigorous workout routine.
11. 8-Day Google Sheets Workout Template
The 8-day Google Sheets workout template is designed for users who follow an 8-day workout cycle. The workout template allows users to plan, organize, and track their workouts over an 8-day period.
Google Sheets workout template is ideal for individuals who prefer less conventional workout schedules and want a flexible routine that extends beyond the standard week.
12. 3-Week Google Sheets Workout Template
The 3-week Google Sheets workout template is tailored for a workout program over three weeks or 21 days.
13. 4-Week Google Sheets Workout Template
The 4-week Google Sheets workout template is designed for a workout program over four weeks or one month.
14. 5-Week Google Sheets Workout Template
The 5-week Google Sheets workout template is designed for training programs over five weeks.
15. 6-Week Google Sheets Workout Template
The 6-week Google Sheets workout template is designed for a workout program over six weeks.
16. 7-Week Google Sheets Workout Template
The 7-week Google Sheets workout template is designed for a workout program over seven weeks.
17. 8-Week Google Sheets Workout Template
The 8-week Google Sheets workout template is designed for training programs over eight weeks or two months.
18. 9-Week Google Sheets Workout Template
The 9-week Google Sheets workout template is designed for a workout program over nine weeks.
19. 10-Week Google Sheets Workout Template
The 10-week Google Sheets workout template is designed for a structured workout program over ten weeks.
20. 11-Week Google Sheets Workout Template
The 11-week Google Sheets workout template is designed for a workout program over eleven weeks.
21. 12-Week Google Sheets Workout Template
The 12-week Google Sheets workout template is designed for a workout program over twelve weeks or three months.
22. 13-Week Google Sheets Workout Template
The 13-week Google Sheets workout template is designed for a workout program over thirteen weeks.
23. 14-Week Google Sheets Workout Template
The 14-week Google Sheets workout template is designed for a workout program over fourteen weeks.
24. 15-Week Google Sheets Workout Template
The 15-week Google Sheets workout template is designed for a workout program over fifteen weeks.
25. 16-Week Google Sheets Workout Template
The 16-week Google Sheets workout template is designed for a workout program over sixteen weeks or four months.
What Are the Most Popular Workout Templates for Google Sheets?
Listed below are the 3 most popular workout templates for Google Sheets.
Beginner-Friendly Google Sheets Workout Template: Designed for those new to fitness, this template helps users create and track their workouts, focusing on simple workout tracking.
Advanced Google Sheets Workout Template: Tailored for experienced fitness enthusiasts, this template offers detailed tracking of weight and reps per set of each exercise.
Google Sheets Workout Calendar Template: A pre-designed format that helps organize and schedule workouts, specifying rest days and providing a visual overview of the workouts.
What Are the Best Google Sheets Workout Templates for Personal Trainers?
Listed below are the 4 most popular Google Sheets workout templates for personal trainers.
Beginner-Friendly Google Sheets Workout Template: Ideal for personal trainers working with new clients, this template helps create and track workout plans.
Advanced Google Sheets Workout Template: Suitable for personal trainers with experienced clients, this template offers detailed tracking of weight and reps per set of each exercise.
Google Sheets Workout Calendar Template: Helps personal trainers organize and schedule clients’ workouts, specifying rest days and providing a visual overview.
8-Week Google Sheets Workout Template: Perfect for personal trainers planning structured training programs over two months for their clients.
These workout templates assist personal trainers in efficiently creating, managing, and tracking their clients’ workout plans, ensuring progress and accountability.
How to Choose the Right Google Sheets Workout Template?
To choose the right Google Sheets workout template, consider the following three factors.
Template Type: Determine whether the template is for beginners, advanced users, or specific workout goals and preferences.
Frequency: Consider how many days per week the plan requires to work out. Templates are available for 2-day, 3-day, 4-day, 5-day, 6-day, 7-day, and 8-day workout schedules.
Duration: Decide the length of your workout program. Options include from 3-week up to 16-week workout templates.
How to Create a Workout Routine in Google Sheets?
To make a workout plan in Google Sheets, follow the seven steps listed below.
Choose the Right Workout Template: Select a template that matches fitness level, workout frequency, and duration.
Select Workout Exercises: Input the exercises for each workout session.
Select Sets and Rep Ranges: Specify the number of sets and rep ranges for each exercise.
Select Rest Time Between Sets: Indicate the rest period between sets for each exercise.
Fill in the Weights: Specify the initial working weight for each exercise.
Add Notes: Include any additional notes or instructions for each exercise.
Delete Unused Rows, Columns, and Tabs: Remove any unnecessary elements to keep the workout plan organized and easy to follow.
How to Track Workout Progress in Google Sheets?
To track workout progress in Google Sheets, follow the four steps listed below.
Open the Google Sheet file containing the created workout plan.
Navigate to the “Week 1” tab at the start of the workout program.
During the workout, update the “Weight” and “Reps” columns with actual numbers for each exercise by deleting any existing formulas and inputting your performance data.
Repeat this process for each subsequent exercise, making sure to record the weight lifted and reps completed for each set.
Note
The advanced template versions allow tracking of weight and reps for each individual set. The beginner templates allow to input the weight used and total reps performed for each exercise (calculated by summing up all reps across sets).
How to Review Workout Progress in Google Sheets?
Once consistent tracking of workouts is maintained, progress can be reviewed.
To review workout progress in Google Sheets, follow the four steps listed below.
Go to the “Performance Tracker” tab to analyze your progress.
Locate the specific workout day and exercise you’re interested in reviewing.
Observe the exercise’s total volume over time in the “Volume Tracker” table, as well as the progression in weight lifted in the “Strength Tracker” table.
Compare the percentage change by looking at the row underneath, which indicates the improvement from the previous week’s performance.
How to Edit Google Sheets Workout Template?
Edits to the Google Sheets workout template can be made in the “DATA” tab.
Listed below are variables available to edit in the Google Sheets workout plan templates.
Adding or Editing Exercises: Add new exercises or modify existing ones to fit the workout routine.
Change Options for Sets: Adjust the options for the number of sets for each exercise.
Change Options for Reps: Modify the options for the rep ranges.
Change Options for Rest Time: Update the options for the rest periods between sets for each exercise.
Add a New Muscle Group: Create new muscle groups to associate exercises with them.
How to Add New Exercises to Existing Exercise Database?
To add new exercises to the existing exercise database, follow the four steps listed below.
Go to the “DATA” tab where the list of exercises is maintained, categorized by the target muscle group.
Locate the muscle group to which you want to add an exercise, and scroll down to the bottom of the list.
At the end of the current list of exercises for that muscle group, insert the new exercise by typing its name into the next available row.
If needed, you can also rename any existing exercises to better fit your workout exercise terminology or to clarify any particular variations.
The updated exercise list will be reflected in the exercise dropdown menus in the “Workout Setup” tab.
How to Change Options for Sets?
To change options for sets, follow the four steps listed below.
Open the “DATA” tab, which is the central repository for your workout template’s data.
Locate the column that contains the current workout set selection options.
Add new set options by typing them at the end of the existing list or edit current ones to reflect your desired set ranges.
Renaming the set options can also help in personalizing your workout routine to match your preferences.
How to Change Options for Reps?
To change options for repetition ranges, follow the four steps listed below.
Navigate to the “DATA” tab where the template contains all predefined selection lists.
Find the column dedicated to the current rep range selections that are used in the template’s dropdown menus.
Add new rep options at the end of the already present list to include additional ranges you might use in your workouts.
You can also rename any set of rep numbers to align with specific terminology or training protocols you follow.
How to Change Options for Rest Time?
To change options for rest intervals, follow the four steps listed below.
Go to the “DATA” tab which contains various dropdown data for your workout template.
Find the column associated with the current rest time period selection options.
Add new rest time intervals to accommodate different needs at the end of the list, providing more specificity or variability to your workout planning.
You can also rename existing rest time intervals to better reflect the precise rest periods you intend to follow.
How to Add a New Muscle Group?
To integrate a new muscle group in the Google Sheets workout template, follow the 14 steps listed below.
Start a new Google Sheets Workout Template or open an existing one.
Go to the “Data” tab.
Locate the column that represents the “Other” muscle group(s) or the last muscle group column on the far right.
Select the column right next to the last one presenting the muscle group and insert a new column to the left. For instance, if the last muscle group is in column N, insert a new column in column O.
In the first cell of the new column (e.g., O1), write the name of the new muscle group, using underscores to separate words (e.g., “Chest_Explosive”).
Directly below the muscle group name, start listing the exercises associated with this new muscle group.
Next, define the Named Range for this muscle group by clicking on “Data” in the top toolbar of Google Sheets, then select “Named ranges.”
Choose “+ Add a range,” and name it identically to how you labeled the new muscle group in your ‘Data’ tab (e.g., “Chest_Explosive”), and set the range from where the exercise names start to an end row large enough to accommodate future additions (e.g., “DATA!O2:O999”).
Then, update the Workout Setup tab for the new muscle group by going to the Workout Setup tab.
Find a cell where muscle groups are normally selected during workout configuration.
Click on that cell and choose “Data” from the toolbar, followed by “Data Validation.”
Find the right data validation rule that is associated with the column containing muscle group selection dropdown menus and click on it.
In the Data validation rule, extend the data range to encompass the new column you added for the muscle group, e.g., ending the range with column O (=DATA!$E$1:$O$1)
Click “Done” to save the changes and exit the Data validation rules list.
The new muscle group will be integrated into your workout template, allowing you to select exercises from this group using the dropdown menus in the “Workout Setup” tab.
How to Create Your Own Google Sheets Workout Template?
Follow these steps to create your own Google workout template.
Open a new Google Sheet and establish sections for different components of your workout plan. Create columns for exercises, sets, reps, rest intervals, weight used, and other workout variables.
Implement a space for additional comments, where technique cues or exercise modifications can be notated to enhance your workout sessions.
Build an exercise database on a separate sheet within the same Google Sheets file. Organize exercises by muscle group, type, or movement pattern (e.g., push, pull, etc.), facilitating easy input into your workout sessions.
Set up metrics that you’ll track to measure progress, such as workout volume, personal bests, body measurements, or others.
Design a user-friendly workflow within your template – whether for planning before the workout, real-time exercise tracking, or post-workout analysis to recognize successes and pinpoint areas needing improvement.
Personalize your template by adding features like dropdown lists for exercise selection, conditional formatting to accentuate progress, and tables for structured data management.
By creating your own Google Sheets workout template, you create a tool that supports unique fitness goals, workout preferences, and workout progress assessment methods.
What is the Difference Between Google Sheets and Excel Workout Template?
The primary difference between Google Sheets and Excel workout templates lies in the platform’s capabilities and accessibility.
Google Sheets workout templates are accessible online, facilitate real-time collaboration, and automatically save changes, making them ideal for on-the-go updates and sharing with trainers or training partners.
On the other hand, Excel workout templates, often offer more advanced data analysis features and are widely used offline. They are preferred by those needing more complex functions or who regularly deal with more extensive data sets.
While both platforms share core functionalities for organizing, tracking, and planning workouts, the choice between Google Sheets and Excel depends on user preference for online accessibility and collaboration versus advanced data manipulation features.
Personally, I prefer Google Sheets workout templates for their user-friendly mobile interface and seamless collaboration features, making it easy to modify and share workout plans across devices in real-time.
Germans Frolovs
Founder of GF Workout Zone
What are Other Workout Templates Besides Google Sheets and Excel?
Listed below are other workout templates besides Google Sheets and Excel.
Workout Templates for Notion: These workout templates utilize the versatility of the Notion platform to create structured and customizable workout plans. Workout templates for Notion range from single-day templates to prebuilt templates for full-body workouts, upper/lower splits, and push/pull/legs routines.
Workout Templates in PDF (Printable): PDF workout templates are printable documents designed for logging exercises, sets, reps, and weights. PDF workout templates include single-day templates, weekly templates for structured routines, and monthly templates for simplified long-term planning.
Microsoft Word Workout Templates: Word workout templates provide a text-oriented format for logging exercises, sets, reps, weights, and notes. Word workout templates include single-day and one-page weekly templates.
Google Docs Workout Templates: Google Docs workout templates provide a simple format for logging exercises, sets, reps, weights, and additional notes. Google Docs workout templates include single-day and one-page weekly templates.
