Google Sheets Workout Template: How to Make a Workout Plan

[@gfitnessonline]

► Access Google Sheets Workout Template: gfitnessonline.com/google-sheets-workout-template/

[@getwellwithdanielle]

I am working with google sheets and wasn't able to download this. I downloaded one from your other video and it opened in numbers, but the list of exercises didn't pop up. It's a great starting point. I hope I can receive the google sheet option.

[@getwellwithdanielle]

I found the template in my promotions folder!!! So excited. Thank you!

[@gfitnessonline]

@@getwellwithdanielle good to hear you found it! :)

[@bobbob-sh4ky]

Insanely helpfulL. Not sure how this doesn't have more views. Thankyou so much

[@gfitnessonline]

Thank you for the kind words!

[@leeanderson7727]

Dude, this is awesome! Thanks for taking the time and effort to make this. Cant wait to put it to work for me!

[@gfitnessonline]

My pleasure! Thank you for the nice comment :)

[@Hector221b]

thanks very helpful and simple :).

[@gfitnessonline]

Thank you! Happy to hear you found it helpful :)

[@LegallySwole]

amazing video, i've been tracking all the exercises i've learned over the years and i'm definitely adding those to this template. i have to tell the whole world about your spreadsheet

[@gfitnessonline]

Great to hear! Thank you for the kind words!

[@syedahmedyoutube]

This is phenomenal. Thank you so much. *Just one question, In the daily tracking sheet (Week 1,2,3,etc), How do we fill the data for weight and reps as there seem to be a single column with the heading '' Set 1 (Weight - Reps)'?* Thank you once again

[@gfitnessonline]

Thanks for the nice comment :) To add the data for weight and reps in a single column related to the set, you will have to first add weight in the first row associated with the exercise and then add the reps in the row below. In other words, you would add the weight in yellow cells and the reps in orange cells. Hope this helps :)

[@TrainingwithToriii]

This helps me SOOOO much. Thank you!

[@gfitnessonline]

Thanks for the nice comment! Happy to hear you found it helpful :)

[@LSnell02]

Awesome template! One question though, how do I add more columns for sets? With the weight and reps. Instead of 4?

[@gfitnessonline]

Thank you for the nice comment! Happy to hear you like the template. To add more columns for sets, you would have to insert a new column in the Workout setup tab, right after the last set column, and do the same in all the "Week Nr. X" tabs. Then, copy/paste the related formulas from the previous set related column. I know, it's not so simple, but that's how the template is built. I am considering whether to add more sets like 5 or 6 for all the templates to accommodate more people. How many columns for sets would you like to see?

[@LSnell02]

I think 6 would be good. I’d include the first one as a warmup or max and then have my five sets. I think I see what you’re saying, I added in the sets in each week, but don’t think I did it correctly in the workout set up sheet. Thanks.

[@gfitnessonline]

@@LSnell02 Got it! If you share your template with me ( [e-mail] ) I could help configure it, if needed. Anyhow, I have noted it and perhaps will add more sets in future versions of the template.

[@cywoongbae]

This is unreal. Thank you

[@gfitnessonline]

Thank you! Glad you like the Google Sheets workout template!

[@SirThorp]

Great video, how do I edit the number of days in the week? I saw you mentioned sets/reps addittion to the sheet. I didn't notice how to change each weeks amount of days. Thank you.

[@gfitnessonline]

Thanks for the comment! By default the template includes 6 days for the week. To reduce the number of days - simply delete the rows representing days from the Workout Setup tab and all the tabs representing weeks. But in order to add more days, the template will need to be edited by me quite significantly. Could you let me know how many days in a week you would want the template to have?

[@AddM3]

How do you reckon I can track bodyweight exercises? Say pushups for example and similar exercises. Thanks!

[@gfitnessonline]

First, create all the exercises you want to track. For bodyweight exercises, track variables the same way as for other exercises, but instead of entering weight, either add your body weight (or any additional weight like a vest) or leave the field blank. If the exercises are static, such as planks, you can use "seconds" instead of reps. The workout template is fully customizable and can easily be adapted for bodyweight exercises as well.

[@r.9602]

I have been using this for a while and its amazing, one question though, how can we add more weeks and make them show up in the performance tracker?

[@gfitnessonline]

Glad to hear you like this Google Sheets workout template! :) To add more weeks, copy and paste the last week's tab, then update the formulas to refer to the previous week. Using the "Find and Replace" function for the formulas can make this process easier. For adding a new week to the performance tracker, follow a similar process: simply add a new column and adjust the formulas to reference the newly added week.

[@r.9602]

@@gfitnessonline Thank you!! I just tried it and it works 👍🏻👍🏻

[@gfitnessonline]

@@r.9602 awesome! Happy to hear! And thank you for reporting back :)

[@MrDanteAlighiery]

Wowww, nice video man, best plan to WORKOUT man!

[@gfitnessonline]

Thanks! Happy to hear this! :)

[@MichaelOtmaskin]

Love this set up, having a little bit of trouble when i go in the workout set up and go to select a workout but nothing comes down in the drop down bar. Any advice?

[@gfitnessonline]

Thank you for your kind words! To select a workout exercise, you need to choose the muscle group first. Once you've selected the muscle group, then on the cell to the right, you can choose the exercise from the drop-down menu. Have you tried this approach? Please let me know if you need any further assistance :)

[@zephanwiseman3367]

What would need to change in order for the exercises to pop up in the program hyperlinked to a youtube video. I tried just hyperlinking exercises in the data tab but it doesn't show up in the program still linked to the video

[@gfitnessonline]

This is a very good question and something I am also trying to figure out. I hope to add this functionality in the future. The thing is that the data validation drop-down menus are not compatible with hyperlinks. As an alternate approach or workaround, you could hide/shrink most of the cell with the dropdown and use another column to perform a VLOOKUP of the hyperlink cells, giving a similar appearance, as explained in this thread: support.google.com/docs/thread/121281493/can-you-use-hyperlinks-for-a-drop-down-lists?hl=en

[@jadeitowy5867]

Thanks a ton men It will help me a lot

[@gfitnessonline]

You're welcome! Hope it's useful :)

[@brysonwesley302]

New to sheets and have no clue how to work cell functions. How can I add another row of sets with the functions included? If I select 5 sets in the workout planner there is still only 4 columns of sets. If I add a column it doesn't seem to carry the functions over.

[@gfitnessonline]

Thank you for the feedback! I see how it can be confusing. You can add the 5th set by adding an extra column for the 5th set in the Workout Setup tab, right after the 4th set column. Then, you will need to copy and paste the formulas from the 4th set column to the 5th set column. You will then have to do the same for all the "week" tabs. I am also working on releasing an updated version of the workout template with up to 5 sets. It's worth subscribing to the channel! :)

[@francopineda9241]

thank you very much, this is gold!

[@gfitnessonline]

Thank you for such a nice comment! :)

[@shuki7060]

Hey I have 2 questions. My first one is if I'm doing body weight exercises, do I need to put my weight or I just have to leave the weight tab blank? I inputed my BW for all the BW excercises (and for the weighted ones - for example weighted dips I just typed my BW + the weight im using) because if I leave it as a blank then my volume doesn't get calculated. Also how can I add more weeks to the sheet?

[@gfitnessonline]

Regarding your first question, whether to include your weight for bodyweight exercises in the workout template is ultimately up to personal preference. I personally do not include my weight for bodyweight exercises since it remains fairly consistent. For example, leaving the weight cell blank implies that you'll be using your body weight for the exercise. However, if you're in a weight loss phase, including your weight might be beneficial as over time your weight may decrease, affecting the total volume. To make tracking more accurate while still being able to monitor volume, you can input the total weight (your body weight plus any added weight) in the weight-associated cell. Then, specify in the notes section what additional weight you used, e.g., 10 kg plate. As for adding more weeks to the sheet, you'll need to duplicate the last week's tab in the sheet and adjust all the formulas in the newly created week's tab to refer to the previous week instead of the one before it. This can be done in bulk to streamline the process. I hope this addresses your questions and helps you with your workout tracking! Let me know if you need further clarification on any of this :)

[@damianvankalsbeek6890]

Did one of the templates have instead different tabs per week that u can use one tab for multiple trainingweeks logs?

[@gfitnessonline]

No, they do not. Currently, workout templates use separate tabs for each week (Week 1, Week 2, etc.), where each week has its dedicated sheet for exercises, sets, and reps. However, if you prefer a single tab for logging multiple weeks, it might require a different layout. This alternative format would involve adding columns or sections within the same tab to record data for several weeks, reducing the need for separate tabs - is that the main reason you are looking for such a template?

[@v1tless]

What if I want to add a youtube video link for the technique for each exercise, and it shows up automatically depending on the exercise chosen

[@gfitnessonline]

I have explored this for some time and I think I found a working solution. Here it is: support.google.com/docs/thread/121281493/can-you-use-hyperlinks-for-a-drop-down-lists?hl=en I will try to make a version of the template where people could add their own videos as well as premium templates with many videos linked.

[@alexanderkandias]

Very good work my friend, the issue i have is when i change the name of muscle group in data, then it shows ref when i try to select an exercise in week 1.

[@gfitnessonline]

Hi Alexander! Thank you for the comment! That's correct, if you change the name of the muscle group in the DATA tab then it will not work. After the muscle group name change, you also need to change the Named Range name by going to "Data" -> "Named Ranges" in the Google Sheets top toolbar. Please let me know if that helped solve the issue. And feel free to email me directly at [e-mail] if you need further assistance :)

[@rakzo7133]

how do i add more exercise than 12 in worout setup page . ? suppose i have 3 exercise how rowing. i choose depending on how my back feels.

[@gfitnessonline]

Unfortunately, the current template restricts the number of exercises to 12 per day. To accommodate more exercises, I would need to edit the entire workout template, which is not feasible at this time. However, I recommend selecting a primary exercise and mentioning any variations or alternatives in the notes section. This way, you can still track your workouts effectively (e.g., see what was done last week) while allowing flexibility based on how your back feels.

[@swis4]

is it possible to edit/make one with more than 12 rows for exercises? just for the simplicity of entering exercises that i have different rep ranges for different sets/weights

[@gfitnessonline]

Thanks for the comment! Yes, it would be possible to add more than 12 exercise rows (I thought that 12 would be the limit 😅), but it would require a some customizations to the template... Why don't you use the Advanced Template Version, and set up different sets and weights for each exercise? For example, in my personal workout routine, I have some exercises where weights/reps vary between set 1-4, and for this I use the Advanced Template Version.

[@milan6816]

I have a small problem. I try to copy daily workout, but I want it to change some exercise and whenever I try to change from "quadriceps" to "glutes" exercise it keeps showing me quadriceps exercise. Btw, thank you for this, very helpful!

[@gfitnessonline]

Hi Milan! Thanks for the comments! Glad to hear it is helpful :) I am not 100% sure what you are referring to (exercises in the DATA tab or exercises in the Week tabs), but I will answer for both. In general, you should have no problem editing the exercises. 1. If you want to edit the exercises that appear when you are setting up the workout in the Workout Setup tab, then you just need to edit the exercises' placement in the DATA tab. For example, moving some Quadriceps dominant exercises under the Glutes_Hamstrings column. 2. If you decide to switch the exercise that you have set up in the Workout Setup tab, for example, 3 weeks into your workout program, then the only way to edit the exercise would be to manually edit the exercise directly in that specific Week so it appears in all the consecutive weeks. That is how the spreadsheet is set up to function. It could be that you could still edit the exercise in the Workout Setup tab so it appears in all the weeks, but if you have already manually edited the exercise cell in one of the weeks (e.g., Week 2), then Week 3 will just copy what is shown in Week 2, etc.

[@relaxingbeats5925]

Thanks a lot! this is very useful, but please could you increase the number of exercises on the advanced template.

[@francopineda9241]

you can add what you want in the data tab

[@gfitnessonline]

Do you mean adding new exercises to select from in the dropdown menu? Or ability to add new exercises to the workout routine to then track?

[@gfitnessonline]

@@francopineda9241 Thanks for replying to this! That's right! New exercises for selection can always be added in the DATA tab. But to be able add more exercises to the workout routine to then track sets and reps, the template itself will need to be customized quite a bit.

[@leagueof1vs178]

is it possible to only record the last set? if you can give me an idea on how to do it please

[@leagueof1vs178]

nm i just got it. just keep the first the sets empty and it works fine!

[@gfitnessonline]

@@leagueof1vs178 Glad to hear you figured it out :)

[@ejimmichael712]

I have a question, if I want to add different programs for a muscle group, will I keep adding specifying the muscle group in each cell? Because it seems it is only one program that can be added in a particular cell.

[@gfitnessonline]

I'm sorry, but I'm having difficulty understanding your question. Could you please provide more details or elaborate further? Are you inquiring about the ability to dd specific exercises associated with particular muscle groups - first selecting the muscle group and then being able to select the exercise? If that's the case, then yes, that's the only way it can be done based on the current setup.

[@ejimmichael712]

@@gfitnessonline what I meant is, for instance I want to do 3 chest programs, can’t I add all the programs in 1 row? Will I have to create 3 different rows for chest to be able to add the exercises?

[@gfitnessonline]

@@ejimmichael712 Yes, if you would like to add 3 different exercises for chest, you will have to use 3 rows.

[@ejimmichael712]

@@gfitnessonline I can’t appreciate you enough for this man spreadsheet. You are a genius

[@gfitnessonline]

@@ejimmichael712 Thanks! I relly appreciate your generous compliment :)

[@ellisperks799]

How can I track supersets and things if that nature ?

[@gfitnessonline]

When I do supersets, I usually add exercises which I plan to do in a superset - one after another. Then I leave rest period cells empty, and also mention "superse with ..." in the notes :)

[@intunetrainingjz]

Is there a way we can get the volume to be number of sets per muscle group instead?

[@gfitnessonline]

Thank you for your comment! Currently, it's not possible to display the volume as the number of sets per muscle group. However, I think it's a great feature to add. Are you envisioning this on every weekly tab as an overview, or on the Performance Tracker tab to see the whole overview, or perhaps both? Your feedback is valuable to me :)

[@Yodhaway-p6j]

can you also make one for mobile friendly clients and with video links and can you make it more modern design and attractive

[@gfitnessonline]

Thank you for the suggestions! I completely agree with them and have noted them for future versions of the workout templates 😊

[@Yodhaway-p6j]

@gfitnessonline we would love to get a free notion template

[@laurakongerslev981]

I deleted the unused rows as you said in the video, but when I go to the different weeks, my unused rows are back, and there is written #REFERENCE in all of them. How do I get rid of that problem? And how do I change the colors, so the colors are changed in all of the weeks at the same time, and not just the specific week, where I just changed the colors?

[@gfitnessonline]

Thank you for the comment, Laura! To get rid of the #REF in unused rows, you will need to delete these rows in all tabs, across the whole spreadsheet. The same goes with the colors, unfortunately, you will need to do this across each tab, once again. But there is a quick way to do it, for example, you can modify the colors in one tab and then using the feature to "copy and paste the formatting" of text, cells, etc... you can quickly paste the formatting in each tab. I hope this helps!

[@loveprayzn3320]

How do i add more weeks to extend it out to a full year.

[@gfitnessonline]

To add more weeks, you would need to copy/paste the last "week" tab over and over again. At the same time make sure that all the formulas in the last week's tab refer to the prior week, to copy/paste the data. Please let me know if this answers your question :) If not, I could add a section to the current article that shows this in more details, please let me know if that would be helpful.

[@briecarla556]

Hi! Sorry if this is a stupid question, but when entering the weight in a cell in week 1, there's a "='Workout Setup'! G24" on it. Do I overwrite it or did I ruin the formula somewhere?

[@gfitnessonline]

No question is stupid! When entering the reps and weight you must delete that formula and write it your results. Hope that helps! Thank you for your comment :)

[@SimeonSpice]

How can I add an extra set? I’m currently doing 5x5

[@gfitnessonline]

You can add an extra set by adding an extra column for the 5th set in the Workout Setup tab, right after the 4th set column. Then, you will need to copy and paste the formulas from the 4th set column to the 5th set column. You will then have to do the same for all the "week" tabs. I am also working on releasing an updated version of the workout template with up to 5 sets. It's worth subscribing to the channel! :)

[@billyjudd7436]

Is there any way to add in Cardio?

[@gfitnessonline]

Yes! Just as you would add a new Muscle Group and associated exercises, you can also add a "Cardio" category with different types of cardio exercises. In the "Sets" and/or "Reps" columns, you can specify the number of sets and the duration for each cardio exercise.

[@derekduncan6992]

I having a problem with adding the weight for other weeks after week one. When I try to add to the weight-rep on week 2 for an example, the data from week 1 is still there. How do I fix that

[@gfitnessonline]

The template is set up to automatically carry over data from the previous week, helping you track your progress and help ensure you follow progressive overload principle. If you did more reps or performed exercise with heavier weight in week 2, simply delete the formula in the weight-rep cells and enter your new data manually. I hope this helps. Please let me know if you have any other questions :)

[@kaylastarker85]

Is there a way to make it so each week is different rather than a duplicate?

[@gfitnessonline]

If you want each week to be different in your workout program, a practical approach would be to make make adjustments manually week by week (in tabs representing a specific Week). Alternatively, if there is a pattern like exercises repeating every other week, a single template could be set up to accommodate that but you might need to make manual adjustments to cell references to carryover data from not the previous but the second previous week. I hope this helps. Please let me know if you have further questions :)

[@faucheuxkevin7497]

J'aimerais ajouter une Colonne "Cardio" avec les exercices comme pour le dos ou les pectoraux mais une fois mis dans le tableau le mot REF! se mets sans me montrer les exercices, comment faire ?

[@gfitnessonline]

To add the "Cardio" column, I would suggest following the same procedure as you would add a new "Muscle Group" and then listing all the necessary cardio exercises. Follow these steps to add a new muscle group to your Google Sheets workout template. 1. Start a new Google Sheets Workout Template or open an existing one. 2. Go to the "Data" tab. 3. Locate the column that represents the "Other" muscle group(s) or the last muscle group column on the far right. 4. Select the column right next to the last one presenting the muscle group and insert a new column to the left. For instance, if the last muscle group is in column N, insert a new column in column O. 5. In the first cell of the new column (e.g., O1), write the name of the new muscle group, using underscores to separate words (e.g., "Chest_Explosive"). 6. Directly below the muscle group name, start listing the exercises associated with this new muscle group. 7. Next, define the Named Range for this muscle group by clicking on "Data" in the top toolbar of Google Sheets, then select "Named ranges." 8. Choose "+ Add a range," and name it identically to how you labeled the new muscle group in your 'Data' tab (e.g., "Chest_Explosive"), and set the range from where the exercise names start to an end row large enough to accommodate future additions (e.g., "DATA!O2:O999"). 8. Then, update the Workout Setup tab for the new muscle group by going to the Workout Setup tab. 10. Find a cell where muscle groups are normally selected during workout configuration. 11. Click on that cell and choose "Data" from the toolbar, followed by "Data Validation." 12. Find the right data validation rule that is associated with the column containing muscle group selection dropdown menus and click on it. 13. In the Data validation rule, extend the data range to encompass the new column you added for the muscle group, e.g., ending the range with column O (=DATA!$E$1:$O$1) 14. Click “Done” to save the changes and exit the Data validation rules list. The new muscle group should now be integrated into your workout template, allowing you to select exercises from this group using the dropdown menus in the workout setup tab.

[@sargitry7658]

For some reason the volume tracker says ref do you know why?

[@gfitnessonline]

Thank you for the comment! It could be because you have used a comma ( , ) instead of a dot ( . ) when specifying the weight of an exercise. Can you try changing the weight to a whole number and let me know how it goes? Looking forward to hearing from you!

[@AmalieVest-us6iq]

Hey Nice video 🎉

[@gfitnessonline]

Thanks, Amalie! :)

[@lean2281]

Thanks for the sheets. Great work and very kind of you to share. How do i get access rights to be able to edit ? As only gives me permission to view

[@onlineentrepreneur8530]

You have to make a copy in order to edit it

[@lean2281]

@@onlineentrepreneur8530 you are an animal. Thanks

[@gfitnessonline]

@@onlineentrepreneur8530 Thanks for answering! :)

[@chionodoxa7451]

thanks a lot

[@gfitnessonline]

You are very welcome :)

[@Anabolic_]

I am getting a loading option every time I try to load the exercise or sets or anything even after selecting the muscle type.

[@gfitnessonline]

That's weird... Never seen such an error before. Can you please send me some screenshots to [e-mail]

[@Ramkirat1991]

total reps columns can be added to this shit ?

[@gfitnessonline]

Yes, a total rep column can easily be added to the Google Sheet. You will need to insert a new column in the desired area in all the tabs, such as "Week 1" to "Week 8." Then, you can create a sum formula that will count all the reps across all sets of a given exercise. I hope this helps :)

[@pubgwala519]

It's showing only VIEW. I am not able to change anything or edit

[@gfitnessonline]

If it is showing that you have a VIEW ONLY access, then you need to make a copy of the file and save it to your Google Drive. You can do this in the following way: 1. Click on "File" (in top left section of the screen) 2. Click on "Make a copy" 3. Last, click the green "Make a copy" button Then a copy of the file should be created and saved on you Google Drive, and you will be able to edit it. I hope this helps. Please let me know if you have any other questions :)

[@moshinjussab2163]

Im trying to download the template but it just opens an uneditable version? Help! 😂

[@gfitnessonline]

Try clicking on "File" -> "Make a copy". Then the template should be copied and saved into your Google Drive 🙂

[@Recruitguy]

all of the templates say #REF! when I click on the exercises drop down instead of actually showing exercises

[@gfitnessonline]

If it is showing "#REF" in the exercise dropdown menu, then the most likely issue is that the muscle group associated with that exercise is not selected. You need to select the muscle group you want to train first, then you will be able to choose an exercise from the dropdown menu. I hope this helps. Please let me know if you have any other questions :)

[@noanordahl3617]

How do I add a day in the template? Can check your answers in the comments...

[@gfitnessonline]

I suggest you use the Google Sheets workout template with up to 8 days, and then delete the unnecessary days. I haven't realeased it yet, but I will soon. Can you please write me an email and I will share it with you direclty: [e-mail]

[@jimmywalker8354]

This is fucking amazing yo! However, it could be improved if the workout could filled in week-by-week... or if you could do exercise swaps.

[@gfitnessonline]

Haha! I am glad you like it! The suggestion for improvement is also much appreciated! At the moment I cannot figure our how it could be done but I will add it to the list of improvements for later review. I get it and sometimes I have a similar issue when I want to change the exercise in the middle of following the plan. What I have been doing is just copying/pasting the exercise in that specific cell on that particular week when I decide to make the change, then it carries over to next weeks.

[@jimmywalker8354]

@@gfitnessonline Yeah exactly. However, this sheet is still great. Must have taken a lot of effort to make.

[@gfitnessonline]

@@jimmywalker8354 Thanks! I really appreciate that :)

[@AmalieVest-us6iq]

🎉

[@AmalieVest-us6iq]

Hej G

[@syedahmedyoutube]

This is phenomenal. Thank you so much. *Just one question, In the daily tracking sheet (Week 1,2,3,etc), How do we fill the data for weight and reps as there seem to be a single column with the heading '' Set 1 (Weight - Reps)'?* Thank you once again

[@gfitnessonline]

Thanks for the nice comment :) To add the data for weight and reps in a single column related to the set, you will have to first add weight in the first row associated with the exercise and then add the reps in the row below. In other words, you would add the weight in yellow cells and the reps in orange cells. Hope this helps :)

[@syedahmedyoutube]

@@gfitnessonline wonderful. Thank you once again. You have no idea how many years I've been struggling to track my clients' progress. I'm sorted now. And is there a way to connect with you like an Instagram/Telegram group or page? That'd be great. Thank you :)

[@gfitnessonline]

@@syedahmedyoutube Happy to hear you found it helpful. I have more advanced templates lined up in the future :) You can drop a message or give a follow on Instagram: instagram.com/gfitness_online/

[@syedahmedyoutube]

@@gfitnessonline That's exciting. Looking forward to more templates. Just ond question that popped up today, in the workout set up sheet, there are 6 days per week. Just wanted to know how to add one more day to make it 7 days a week?

[@gfitnessonline]

@@syedahmedyoutube Sorry for the late reply... Actually, the Workout Template with up to 8 days is available to access on the download page. Go get it! :)

[@AmalieVest-us6iq]

Hej G