Workout Planner Dashboard Spreadsheet

About this template

This workout tracker turns sets, reps and weight into weekly volume, personal records and a consistency grid without any sums of your own. It is for people doing strength training who want a training log that shows progress, in Excel or Google Sheets.

Please read: This is a tracker tool only, not financial, tax, legal, medical or any other professional advice or advisory service. It records and calculates what you enter; you are solely responsible for checking all figures, rates, dates and results and for every decision you make. By purchasing, downloading or using it, you accept these terms (your statutory consumer rights are not affected).

The dashboard

Nothing on the dashboard is typed. It fills itself from your logs, and the month picker switches the whole page between the full year and any single month.

• Workouts done: sessions logged, the change on last month and a twelve-month strip
• Weekly volume, sets times reps times weight, with the chosen month highlighted
• A consistency grid with one square a day, shaded by sets, so gaps and streaks stand out
• Personal records: your six heaviest lifts with first weight, best weight and the gain, plus a count of new records
• Body weight trend from your start weight, week by week, with waist and goal
• Training split by muscle group, so you can see what you are skipping
• Top lifts by month on your three biggest lifts, and plan against done for each week

One row per exercise

Volume is calculated on every line and totalled for the year, and your best lift per exercise is read straight off the log. As a gym planner and progress tracker, it also handles weigh-ins, food and habits in the same file.

• Workouts: 600 rows, one per exercise, with volume worked out
• Exercises: your own list, which drives the workout drop-down
• Weigh-Ins: 120 rows, seven measurements, change calculated per week
• Food Log and Foods: 1,200 rows; type a quantity and the macros are looked up from your own list
• Habits: a month of ticks, with no streak to break
• Dashboard, Setup and Start Here

Light and dark editions

Every download includes a light edition and a dark mode edition. Every tab is restyled, not just the dashboard, and both use the same formulas. Each comes filled with a worked example and blank, in Excel and in Google Sheets.

A logbook, not medical advice

The file does arithmetic on numbers you enter. It does not set targets for you and cannot tell you whether a target is right for you. For that, ask a doctor or a registered dietitian.

Works with

• Microsoft Excel 2016, 2019, 2021 and Microsoft 365, on Windows and Mac, and LibreOffice. No Microsoft 365 subscription required.
• Google Sheets with a free Google account. No Google account is needed for the Excel files.
• No add-ins, no macros and no subscription

What you download

• Light edition: the Excel workbook filled with a worked example, and a blank one
• Dark edition: the same two files in the dark design
• The instruction guide, which has one-click links to the Google Sheets versions (light and dark, filled and blank)
• The terms of use as a PDF

Your files are ready to download as soon as payment clears. The files are for personal use on your own devices; please do not share or resell them. Questions before or after you buy? Use our contact page and we will help.

Frequently asked questions

Does it work in Excel and Google Sheets?

Yes. You download Excel workbooks for Excel 2016 or later on Windows and Mac, and the instruction guide has one-click links to the Google Sheets versions, which need a free Google account.

How is training volume calculated?

Volume is sets times reps times weight, worked out on every exercise row and totalled by week and for the year.

Can I add my own exercises?

Yes. The Exercises tab is your own list, and it drives the drop-down on the Workouts tab.

How does it find personal records?

It reads your best weight per exercise from the log, and counts a new record every time a lift beats all your earlier entries.

What is the difference between the light and dark editions?

Only the look. Both have the same tabs and formulas, and both are included in every download.