How is training volume calculated?

Sets are multiplied by reps and by working weight. For pull-ups and dips, your body weight from the "Settings" sheet is added to the extra weight.

What is estimated 1RM?

An approximate one-rep max using the Epley formula: weight × (1 + reps / 30). It is meant for comparing workouts with each other, not as a max test.

Do I have to enter data in date order?

Yes. The "Start" and "Record" marks are determined row by row from top to bottom, so add new entries at the end of the log.

Is this medical advice?

No, it is a personal log. Consult a doctor before starting training and if you have chronic conditions.

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Workout and Body Measurement Log — Excel Template

A free workout log: sets, reps and weight, training volume, personal records, body measurements, BMI and monthly progress charts.

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Blank template + filled-in example · Excel 2007+, LibreOffice, Google Sheets

What it's for

Notes on your phone don't show the main thing: whether your working weights are going up and whether your body is changing. Here, after a workout you enter the exercise, sets, reps and weight, and the spreadsheet calculates volume and estimated max and marks your records. Once a week you add measurements, and the summary shows your weight, waist and progress towards your goal.

What's inside

"Settings": height, target weight, your weight for bodyweight exercises, a list of 30 exercises with muscle groups.
"Workouts": up to 1,000 entries — date, exercise, sets, reps, weight; volume, estimated 1RM and "Start" and "Record" marks are calculated automatically.
"Measurements": up to 200 weeks — weight, waist, chest, hips, biceps, BMI, change since start and distance to goal.
"Summary": monthly totals, load by muscle group, progress for each exercise and three charts.

Who it's for

Anyone who trains at the gym or at home and wants to see progress in numbers: beginners, strength training fans, people losing weight or building muscle, and coaches for their own records.

Compatibility

Excel 2007 and later, LibreOffice. No macros. Parameters are in the settings, so you can adjust them. The calculation is indicative.

The file is in English.

Questions and answers

How is training volume calculated?: Sets are multiplied by reps and by working weight. For pull-ups and dips, your body weight from the "Settings" sheet is added to the extra weight.
What is estimated 1RM?: An approximate one-rep max using the Epley formula: weight × (1 + reps / 30). It is meant for comparing workouts with each other, not as a max test.
Do I have to enter data in date order?: Yes. The "Start" and "Record" marks are determined row by row from top to bottom, so add new entries at the end of the log.
Is this medical advice?: No, it is a personal log. Consult a doctor before starting training and if you have chronic conditions.