Strength Program Builder

A periodization tool for lifters running blocks rather than sessions — volume, recovery and progression, tracked against what you can actually recover from.

Tag every movement with a muscle and weekly hard sets become countable. Set the block length, load increment and deload frequency, then log working sets: tonnage, e1RM and hard-set count compute per row, weekly volume per muscle lands against MEV, MAV and MRV, and deloads fire from the log.

WHAT'S INSIDE

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

Exercise Library — your movements, tagged by muscle and pattern

Mesocycle Builder — block length, load increment, deload frequency, and the weekly phase and multipliers that follow

Weekly Log — every working set, with tonnage, e1RM and hard sets per row

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

Deload Planner — two triggers: volume over MRV, or main lifts stalled two weeks

Progression — e1RM per main lift across the block, with best, PR week and next target

THE PART NOBODY ELSE BUILDS

A hard set is RPE 6 or above. Warm-ups are logged and excluded from weekly volume, because counting them is how a lifter convinces himself he is over-reaching when he is not. The landmarks are population ranges from the training literature, pre-filled and fully editable — if your own logs say you recover from more, believe the log. And e1RM returns blank above twelve reps rather than an estimate, because Epley overstates badly there and a number you cannot trust is worse than none.

WHAT YOU GET

Excel workbook (.xlsx)

Google Sheets template — one click to copy

Setup instructions (PDF)

Walkthrough video — private link inside your download

Free updates for life

BEFORE YOU BUY

Works in Microsoft Excel and Google Sheets. No app, no subscription, no account. Metric throughout — kilos and centimetres — with ISO dates. Digital download — all sales final.