Workout & Gym Progress Tracker | Excel Workout Log, PRs & 1RM Calculator

See your strength go up, set by set.

This Excel workout log calculates your training volume, estimated one-rep max and personal records automatically, so you always know if you are progressing.

WHAT'S INCLUDED

• Workout Log: 1,000 rows for date, exercise (dropdown), set, weight, reps, RPE and notes

• Automatic volume (weight x reps) and estimated 1RM for every set

• Exercise library: 60 slots with muscle groups, fully editable

• PRs: heaviest weight, best estimated 1RM, best set volume, sets logged and last trained for every exercise

• Program: plan your weekly split (e.g. Push / Pull / Legs)

• Body: bodyweight, waist, chest, arms, thighs and body fat % over time

• Weekly summary: sets, training days and total volume for 52 weeks

• Dashboard: total workouts, sets, volume, workouts in the last 7 days, bodyweight change, distance to goal, Big 3 best 1RM and progress charts

BEST FOR

Gym-goers, powerlifters and home trainers who want a simple, private workout log without a subscription app.

HOW IT WORKS

1. Choose kg or lb and set your goal. 2. Log each set after your session. 3. Check PRs and the dashboard every week.

PAIRS WELL WITH

Gamified Habit & Goal Tracker (build the daily habits around your training).

FORMAT

Microsoft Excel (.xlsx), no macros, sample workouts included. Instant digital download; no physical item.

IMPORTANT

A training log, not medical advice. Check with a professional before starting a new exercise program.

FAQ

What exactly do I get?

Excel workout tracker: set log, automatic volume and estimated 1RM, personal records, body measurements and weekly progress charts.

What do I need to use it?

Microsoft Excel on Windows or Mac (Excel 2016 or newer, or Microsoft 365). It also opens in free Google Sheets, though Excel is recommended.

How do I get it?

It is an instant digital download: right after payment you get the file on the page and by email. No physical item is shipped.

What if it is not right for me?

Contact me through my Payhip store within 30 days and I will refund you - no hard feelings.

I have a question

Use the contact link on my Payhip store page and I will help.