Free bodyweight strength training programs on Google Sheets - 2.0 Update

 I've been using different training apps for years now but they all have had some features that I didn't quite like. So I decided to make a better google sheets file that had most of the features I needed. I made this for myself originally but I thought that with some extra work it could be a useful template for anyone who is looking on how to build strength with bodyweight training. So this is aimed for beginners and intermediates who are looking on how to begin and progress with their bodyweight strenght training. Since all the exercises are categorized, videos on the exercises are included and guides to each progression is available making progress could not be easier! ;)

2.0 Mobile view

What it includes:

• Pre made bodyweight strength training programs based on 1-4x week Fullbody, Upper/lower and bodypart splits
• Customizable workout template with up to 4 work out days a week
• One finger logging with mobile phone
• Guides included to each progression
• Video links included to each exercise
• You can add custom exercises to list
• Training block length 5-12weeks
• Tracking sheet that counts total number of reps done in a workout and highlights the rep count with green if you made progress. If you performed less reps the cell will turn red.
• Planning sheet calculates the training volume for each muscle group for you
• All features implemented with basic sheet functions. No scripts used so it is safe to use and requires no special permissions.
• By default exercises selected to fit intermediate strength level. Go up or down in the progression and select the exercises according to your strength level.

Updates on 2.0 sheets:

• Total workout time tracking added
• Track induvidual exercises as a chart
• Instructions on how to track static holds
• Included Simple 1x and 2x week routines that revolve around three core exercises squat, push-up and pullup with some accessory work for muscle groups that don't get any indirect work.

Main page view 

Select exercises from drop down menus and select how long the training block is. Number of sets per bodypart is calculated for each muscle group. This helps to plan a balanced or prioritized program.

Tracking sheet

Here you can track your progress. When you make progress the total rep count turns green. If you did the same number of reps as last time the cell color remains white. If you did less reps the cell color will turn red.

Exercise list, guides and videos

This includes all exercise progressions, guides and video links. Custom excercises can be added and existing ones can be deleted.

Workout logs from Week 1 to Week 12

This is where you log your workouts. Week 1 has a 50% lower training volume for deload and ramp-up purposes.

When you finish a training block make a copy of the old one and clear logs or start from an empty log. It's up to you. Personally I make a new copy and remove all the old logs with backspace so that I have my current program ready for editing. Usually I make some minor adjustments to the exercise selection between training blocks.

Track induvidual exercise progress

Go to the tracking sheet and scroll down. Pick an exercise from the dropdown menu. The sheet will draw a chart on total reps for the selected exercise.

How to use the session timer

When you are in a workout log sheet and about to begin your workout select start time from the drop down menu. Session time will be updated every time you log a new set. When you are finished select save from the drop down menu. Your total session time will be saved.

Select start time from drop down menu

Session time will be updated when you log a set

When you are done select time from the Save dropdown menu

You workout time has been saved

How to track static holds

You can also log your static holds. Instead of using the dropdown menu for reps enter time value in seconds manually. Error will be displayed as a red triangle on the upper corner but you can ignore it.

Enter hold times manually and don't use the drop down menu

Total hold times will be calculated

How to add custom exercises

Go to "Exercise List, Guides and videos" Sheet. Enter the name of your own exercise to cells that read "Custom". Now your custom exercise can be selected in the "Workout Planner" sheet. You can also completely overwrite the existing exercises and create your own progressions and exercise list.

Enter custom exercise to the list

You can now select your custom exercise from the list

2.0 Bodyweight strength training programs:

Here are example training programs based on well known workout splits!

1 workout day a week

1-day Full body routine - Download

1-day Simple Full body routine - Download

2 workout days a week

2-day Full body routine - Download

2-day Upper/lower split - Download

2-day Simple Full body routine - Download

2-day Simple Upper/lower split - Download

3 workout days a week

3-day Full body routine - Download

3-day Split - Download

3-day Upper/lower split - Download

3-day Reddit Bodyweight Fitness Recommended Routine (RR) - Download

4 workout days a week

4-day Upper/lower split - Download

4-day Split - Download

Do your own workout plan

Customizable empty template - Download

Browse all programs on Google Drive

 All Programs in Google Drive folder for browsing

Enjoy your workouts and gains!

Interested in Bodyweight Strength Training?

This one is for those who are interested in practical information in one small package.

Get Guide to Bodyweight Strength Training at Amazon.com

I did my best to gather all the information between these covers so that you can make the best progress possible. It is a textbook with some math. But you can skip the math part and read the best parts. I don't mind!