Training & Nutrition Log

A training log that answers one question every session: what goes on the bar next time. You log the sets, and Progress reads them back as a call - add weight, or repeat and earn the reps first.

Setup is the week you are in, how many sessions you plan and your daily food targets. Program is your exercise library, where each lift carries its own rep range and increment. The Log is one row per set, and only the first six columns are typed; Last time and the arrow beside it show what you did last session.

WHAT'S INSIDE

Dashboard - the week at a glance

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

Setup - the week, the targets

Program - your lifts, rep ranges and units

Log - one row per set, where you actually work

Nutrition - one row per day

Progress - what to put on the bar next time

Review - Friday, against target

THE PART NOBODY ELSE BUILDS

Pounds or kilos, per lift. The unit is set per exercise on the Program tab rather than once for the whole file, so you can switch a single lift to metric and nothing else moves. People squat in one unit and press dumbbells in the other, and a global switch makes one of those a lie. On the food side, bodyweight is read as a seven-day average, because a single morning is water and not information.

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. There is no deload logic in this file; that is the Strength Program Builder. General information only, not medical or dietary advice. The program ships in pounds. Digital download, all sales final.