Strength Training Log & Progressive Overload Tracker

Logging sets and reps isn't a plan. Progressive overload is. This spreadsheet tracks volume load, calculates estimated 1RM, and shows you whether you're actually getting stronger or just showing up.

What's inside (11 tabs)

Exercise database with 250+ lifts. Compound lifts, isolation work, accessories, warm-ups. Each one tagged by primary muscle group.

Workout logger. Fast entry for sets, reps, weight, RPE. Optimised for phone entry so you can log between sets.

Volume load calculator. Weekly tonnage per muscle group. When volume goes up and 1RM goes up, you're progressing. When volume goes up and 1RM stalls, you're overtrained.

Progressive overload tracker week-over-week. Visual bar chart showing whether your working weight is trending up, flat, or down for each lift.

1RM calculator using Epley, Brzycki, and Lombardi formulas. Pick the one that matches your rep scheme.

Training dashboard. Current max lifts, weekly volume, recent personal records, and any lifts that have stalled for more than three weeks.

Periodisation planner. Block your training into 4 to 12 week cycles with deloads built in.

Body composition tracker. Weight, waist, body fat estimate, with a trendline so daily noise doesn't rattle you.

Recovery log. Sleep hours, soreness rating, and a red flag if recovery markers dip two sessions in a row.

Editions

US edition (pounds, inches) and UK edition (kilograms, centimetres, 2.5 kg increments, British terms like "press-ups" instead of "push-ups"). Both included.

Three file variants: Standard, Example (pre-filled with a sample 12-week block), and Creator Edition (unlocked formulas).

Works in Google Sheets and Excel. One-time purchase.

Questions? Email hello@boredtools.store