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Workout plan – spreadsheet template (XLSX)

A weekly strength training plan with a second sheet for progress. Volume per exercise and day is calculated; new personal bests turn green in the log.

School & leisureXLSX · CSV

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Preview and fill in

This is the template with sample values. Tap a cell to change it – the formulas recalculate at once. Then download your version.

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What is inside

The sheet labels are in German; here is what the template does.

  • Volume = sets × reps × weight
  • Volume per weekday with a chart
  • Progress log with best so far (MAXIFS)
  • Drop-downs for days and muscle groups

Good for

  • Writing down a gym programme
  • Seeing progress over weeks

Frequently asked questions

Do the formulas work in other programs?

Yes. The file is a normal Excel file (XLSX) with real formulas. Every template is checked in a free spreadsheet program that recalculates the formulas. Drop-down lists and colour rules are stored in the file as well.

Is anything I type stored?

No. Preview, editing and download all happen in your browser. There is no account and nothing is uploaded. Download the file before you close the page.

Why are the labels in German?

The templates were made for everyday use in Germany – things like the mileage log, the club cash report or the profit-and-loss sheet follow German practice. Formulas and numbers work the same in any language version of your spreadsheet program.

Excel is a trademark of its owner. “Excel (XLSX)” only names the file format here; FaleNetwork is not affiliated with the manufacturer.

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