These Google Sheets workout templates allow you to create and track workouts and overview your progress over time.
Download these free templates and start tracking your workouts today!
Below is the selection of workout templates available for download. Simply click on the workout spreadsheet template image or the “Download” link below its description and it will take you to the place where you can download it for free.
If you want to check out more templates, go to the workout template library. There you will be able to find templates in different formats like Excel, Word, and PDF, for different use cases, including free workout templates for personal trainers.
This template is the most basic one. It allows you to track the total reps done in all sets for a particular exercise.
This weekly workout journal template is just like the basic one, except it allows you to track up to 12 exercises.
This workout schedule is best for those who want to track the weight used and reps performed in each set.
Did not find the template you were looking for?
Please let me know what type of workout planner template you are looking for and I will try my best to create it and make it available for download. Reach out to me at gf@gfitnessonline.com.
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These are some of the main highlights of an editable workout template:
Prefer using Excel instead of a Google Docs workout template?
If you’d rather watch a video tutorial than read it, take a look at the one below! If you’d rather stick with text, read on!
Now your exercise program template is set and ready to go!
Ready to get started with tracking your workout sessions in Google Sheets?
Download any of the fitness plan templates for free. Here is how:
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I hope you find these workout templates helpful! Let me know if there is anything I can do to improve them or if you have any questions – just write me at gf@gfitnessonline.com.
Germans is a writer, fitness enthusiast and the guy behind GFitness Online. He continuously educates himself and writes about various fitness topics. He is educated in sales and marketing management and has experience in digital marketing and content creation.
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This is awesome, and definitely the best template out there, I love the progress-tracking page. I was wondering how to add more exercises to a day in the template? I need to have a couple more exercise rows on a few days.
Germans Frolovs says:Hi Anne! Thanks for the kind words. There is no easy way to add a few rows for exercises, as it would require changing formulas in multiple places. Fortunately, someone already asked me about this and I made the needed changes to template with 12 exercises slots for each day. Please send me an email at gf@gfitnessonline.com and I will share it with you.
Nav says:This is great but I often change weight with every set, can this be adjusted to suit say: dumbbell row – 5 sets, 15 reps but 10kg, 15,kg, 20kg etc without having to add this as 5 exercises?
Germans Frolovs says:Hi! Thanks for the comment. Many people asked me about this and I made a different template where you can add weight and reps for individual sets (up to 4). I have sent you an email with a link where you can access it. I am working on an option where people can choose which template they want – a simple that is featured in the blog post or a more complex one with the ability to add different weights and reps. If others reading this comment want such a template as well – please send me an email at gf@gfitnessonline.com and I will share it with you.
Linda says: I kept trying to download it, but it doesn’t work… Germans Frolovs says:Hi Linda, I am sorry about that. I had some issues with the page… You can try to download it again or if it still does not work please reach out to me at gf@gfitnessonline.com and I will send it to you.
Aleksandra says:Hi! what a great tool! I’ve been trying to build something like this for months, but mine is not as automated as yours. Hats off!
Love the fact that even though there is so much information in it, it is still simple and easy to read (which is what you need when you have it with you during the workout).
Would it be possible to get the version with additional rows for the exercises per day as well as the split for weights used per exercise?
And one more question 🙂 I do workouts where the program is split into Week A and Week B with 3 workout days per week. Is there an easy way to set up the spreadsheet to have tabs for Week A1, B1, C1, A2, B2, C2 etc.? Many thanks in advance.
Hey Aleksandra, Thanks for the nice comment. Please check your email inbox, I sent you all the workout templates. Regarding your questions about setting up tabs for Week A1, B1, C1, A2, B2, C2, etc, here is what I would do:
1. Create each of those workouts (A, B, C) in the “Workout Setup” tab, and copy-paste the sheet (only values) for as many weeks you want to follow that specific workout plan.
2. Change the formulas in all cells starting from the workouts in the second week to use values from the previous week (from the correct workout, e.g, A takes values from A, B takes values from B, etc.).
3. Repeat the 2. step for all the weeks. Let me know if you have any questions 🙂
First of all I would like to thank you for putting in efforts to make such a mind blowing workout tracker. It is very easy to understand and is extremely helpful. I have a query, I keep muscle group fixed day wise but do change a few exercises for that muscle group weekly. So is there a way I can get drop down to change Muscle group and Exercise in the ‘Week1 Week2’ sheets from the main master Data sheet so that I can change those cells as and when required?
Germans Frolovs says:Hey Anshika, Thank you for the nice comment! Unfortunately, because of the way it is set up, it would take a lot of effort to restructure the spreadsheet to allow for that feature. I would recommend you rewrite the exercises when needed or create multiple workout templates that you could follow interchangeably.
