Free bodyweight strength training programs on Google Sheets

Free bodyweight strength training programs on Google Sheets - 3.0 Update

I still get frequent share request notifications to my inbox (people don't seem to understand that you need to save a copy of the sheets to gain full access to the functions and enable editing). So I thought I would share the updated (3.0 version) sheets with you all who want to have their training logs safely secured in Google Drive but still have some functionality similar to a training app. All the functionality is created with basic sheet functions and they do not require special permission to run on your Google Drive. Also it makes the sheets run faster compared to scripts that need to be run in the background. The sheets are ad free and don’t require any login information to use.

It all started when my login information was leaked from the app I used. Also there had been few cases where my training history data was lost and there was no customer service that could do something about it. The cloud syncing in some apps is not a permanent solution or the app just saves a copy locally to your device. If your account stops working or your mobile device breaks down you lose all your data. Also for bodyweight training and logical progressions based on 1RM was missing in most apps with random exercises without progressions. I like my exercise library to be organized.

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.

What's new with 3.0 sheets:

Updated training tool with some visual upgrades
New alternative exercises you can use for progression and some exercises were removed
Three approaches to get your first pullup
Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available.
Improved exercise and video library

Previous 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.