Strength Program Builder

A periodization tool, not a training log. It tracks how much hard work each muscle is getting per week, whether that sits inside what you can recover from, and whether your estimated maxes are still moving.

List your movements and tag each one with a muscle, because the tag is what makes volume countable. Set the block length, the weekly load increment and how often a deload is scheduled. Then log every working set: tonnage, estimated one-rep max and hard-set count compute per row.

WHAT'S INSIDE

Dashboard - the block at a glance

Start Here - how the file works and which cells are yours

Exercise Library - your movements, tagged by muscle

Mesocycle Builder - the shape of the block

Weekly Log - every working set

Volume Landmarks - hard sets per muscle against MEV, MAV and MRV

Deload Planner - the two triggers, and the verdict

Progression - e1RM per main lift, week by week

THE PART NOBODY ELSE BUILDS

A hard set is RPE 6 or above. Warm-ups are logged but do not count toward weekly volume, because counting them is how a lifter convinces themselves they are over-reaching when they are not. The e1RM uses Epley, weight times one plus reps over thirty, and sets above twelve reps return blank rather than an estimate, since the formula overstates badly at high reps and a number you cannot trust is worse than none. The deload fires on two conditions: volume over MRV, or two stalled weeks.

WHAT YOU GET

Excel workbook (.xlsx)

Google Sheets template - one click to copy

Setup instructions (PDF)

Free updates for life

BEFORE YOU BUY

Works in Microsoft Excel 2016 and later, and in Google Sheets. MEV, MAV and MRV are population ranges from the literature, pre-filled and editable. They are not laws; if your own logs say you recover from more, believe the log. Pounds throughout. Digital download, all sales final.