Workout Log & Progress Tracker Spreadsheet (Strength + Cardio)

A simple gym and home-workout log that shows your progress. Log each exercise's sets, reps and weight; the sheet tracks your heaviest lifts, best sets and weekly training volume, plus cardio minutes and distance.

★ WHAT YOU GET

• 1 spreadsheet (.xlsx) with 7 tabs: Start here, Progress, Weeks, Setup, Exercises, Strength log (1,500 rows), Cardio log (400 rows)

• Exercise list with about 40 common exercises and muscle groups (edit or add up to 80), with drop-downs in the log

• Progress per exercise: times logged, heaviest weight, best set (reps × weight), total volume, last date

• Weekly summary for 53 weeks: strength entries and volume, cardio sessions, minutes and distance. kg or lb

★ COMPATIBILITY

Made for Google Sheets (free Google account; upload the .xlsx to Google Drive, then open it with Google Sheets), Microsoft Excel 2010 or later, and LibreOffice Calc. Formulas were checked for Google Sheets and Excel compatibility (standard functions only, no macros, no add-ins) and tested in LibreOffice Calc. Unzip the download first (double-click on most computers). Best used on a computer or tablet. Enter dates as real dates (e.g. 3/15/2027 or 15/03/2027).

★ GOOD TO KNOW

• A logging tool only. It doesn't include a training programme and is not medical advice.

• Talk to a doctor or qualified professional before starting a new exercise routine.

• Sample workouts included. Delete them before you start.

★ Personal use only: for you and your household. Please don't share, resell or redistribute the files.

★ Digital download: nothing physical is shipped. You get one .zip file; unzip it to get the files.

★ 14-day promise: if a file is faulty or not as described, contact me within 14 days and I'll fix it or refund you.

Made with the help of AI tools (drafting text, layouts and formulas); I chose the content and reviewed and edited every file.