Free workout log template for Google Sheets
Log each exercise with its sets, reps and weight, and the sheet flags every new personal record as it happens. A Bests tab shows your starting weight, best weight and how much you've added for each lift, and a weekly view shows how often you trained and how much you lifted.
| Date | Workout | Exercise | Sets | Reps | Weight (lb) | Volume | Est. 1RM | New PR? | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Oct 5, 2026 | Workout A | Back squat | 3 | 5 | 135 | 2,025 | 158 | PR | |
| Oct 5, 2026 | Workout A | Bench press | 3 | 5 | 115 | 1,725 | 134 | PR | |
| Oct 5, 2026 | Workout A | Barbell row | 3 | 8 | 95 | 2,280 | 120 | PR | |
| Oct 7, 2026 | Workout B | Deadlift | 1 | 5 | 185 | 925 | 216 | PR | |
| Oct 7, 2026 | Workout B | Overhead press | 3 | 5 | 75 | 1,125 | 88 | PR | |
| Oct 7, 2026 | Workout B | Lat pulldown | 3 | 10 | 100 | 3,000 | 133 | PR | |
| Oct 9, 2026 | Workout A | Back squat | 3 | 5 | 140 | 2,100 | 163 | PR | |
| Oct 9, 2026 | Workout A | Bench press | 3 | 5 | 120 | 1,800 | 140 | PR | |
| Oct 9, 2026 | Workout A | Barbell row | 3 | 8 | 100 | 2,400 | 127 | PR | |
| Oct 12, 2026 | Workout B | Deadlift | 1 | 5 | 195 | 975 | 228 | PR | |
| Oct 12, 2026 | Workout B | Overhead press | 3 | 5 | 80 | 1,200 | 93 | PR | |
| Oct 12, 2026 | Workout B | Lat pulldown | 3 | 10 | 105 | 3,150 | 140 | PR | |
| Oct 14, 2026 | Workout A | Back squat | 3 | 5 | 145 | 2,175 | 169 | PR | |
| Oct 14, 2026 | Workout A | Bench press | 3 | 4 | 125 | 1,500 | 142 | PR | Missed last rep of set 3 |
| Oct 14, 2026 | Workout A | Barbell row | 3 | 8 | 105 | 2,520 | 133 | PR | |
| Oct 16, 2026 | Workout B | Deadlift | 1 | 5 | 205 | 1,025 | 239 | PR | |
| Oct 16, 2026 | Workout B | Overhead press | 3 | 5 | 80 | 1,200 | 93 | Same weight, cleaner reps | |
| Oct 16, 2026 | Workout B | Lat pulldown | 3 | 10 | 110 | 3,300 | 147 | PR | |
| Oct 19, 2026 | Workout A | Back squat | 3 | 5 | 150 | 2,250 | 175 | PR | Felt heavy, good depth |
| Oct 19, 2026 | Workout A | Bench press | 3 | 5 | 125 | 1,875 | 146 | ||
| Oct 19, 2026 | Workout A | Barbell row | 3 | 8 | 110 | 2,640 | 139 | PR | |
| Oct 21, 2026 | Workout B | Deadlift | 1 | 5 | 215 | 1,075 | 251 | PR | Used straps |
| Oct 21, 2026 | Workout B | Overhead press | 3 | 5 | 85 | 1,275 | 99 | PR | |
| Oct 21, 2026 | Workout B | Lat pulldown | 3 | 12 | 110 | 3,960 | 154 | Two extra reps | |
| Oct 23, 2026 | Workout A | Back squat | 3 | 5 | 155 | 2,325 | 181 | PR | |
| Oct 23, 2026 | Workout A | Bench press | 3 | 5 | 130 | 1,950 | 152 | PR | |
| Oct 23, 2026 | Workout A | Barbell row | 3 | 8 | 115 | 2,760 | 146 | PR |
| Exercise | Times logged | PRs set | Starting weight | Best weight | Reps at best | Date of best | Added (lb) |
|---|---|---|---|---|---|---|---|
| Back squat | 5 | 5 | 135 | 155 | 5 | Oct 23, 2026 | 20 |
| Bench press | 5 | 4 | 115 | 130 | 5 | Oct 23, 2026 | 15 |
| Barbell row | 5 | 5 | 95 | 115 | 8 | Oct 23, 2026 | 20 |
| Deadlift | 4 | 4 | 185 | 215 | 5 | Oct 21, 2026 | 30 |
| Overhead press | 4 | 3 | 75 | 85 | 5 | Oct 21, 2026 | 10 |
| Lat pulldown | 4 | 3 | 100 | 110 | 10 | Oct 16, 2026 | 10 |
| Week starting | Workouts | Total sets | Total volume (lb) | PRs |
|---|---|---|---|---|
| Oct 5, 2026 | 3 | 25 | 17,380 | 9 |
| Oct 12, 2026 | 3 | 23 | 17,045 | 8 |
| Oct 19, 2026 | 3 | 25 | 20,110 | 7 |
| Oct 26, 2026 | 0 | 0 | 0 | 0 |
What's inside
- One row per exercise: date, workout, sets, reps and weight
- Volume (sets x reps x weight) and an estimated one-rep max worked out on every row
- New personal records flagged automatically, so you can see progress at a glance
- An Exercise Bests tab with starting weight, best weight, the date you hit it and how much you've added
- Weekly totals for workouts, sets, volume and PRs
- Works in Google Sheets and Excel
How to use it
Make your copy
Click "Make a copy" to save the log to your own Google Drive. There's an Excel download too if you'd rather use that.
Clear the sample log
Delete the sample entries in columns A to F and J, but keep the formula columns G, H, I, K and L. Copy those formulas down as you add rows.
Log each workout
After a session, add one row per exercise in date order: the date, the workout name, the exercise, sets, reps and weight.
Set up your exercises
List the exercises you do on the Exercise Bests tab, spelled exactly as you type them in the log. Add a row and copy the formulas from the row above for each new one.
Watch for PRs
When you lift more than ever before on an exercise, New PR? shows PR. The Bests tab picks up the new best weight, its reps and its date.
Check your week
Weekly Totals counts your workouts, sets and volume for each week. Change the first week date to your own start date and the rest follow.
Tips
Add weight slowly
For most beginners, adding 5 lb a session to big lifts works for weeks. When a weight stalls, repeat it until every rep is clean, then add again.
Log the top working weight
If you warm up first, log only the weight you used for your working sets. That keeps your PRs and volume honest.
Use the same names every time
Back squat and Squat count as two different exercises. Pick one name and stick with it.
Write a short note
Missed reps, poor sleep, a sore shoulder. A few words now explain a bad week later.
Questions
Is this workout template free?
Yes. Copy it to your Google Drive or download the Excel file. There's no sign-up.
How does it decide what counts as a PR?
A row is a PR when its weight is heavier than every earlier entry for the same exercise. Matching your old best doesn't count, and the first time you log an exercise is its first PR.
What is Est. 1RM?
An estimate of the most you could lift once, using the Epley formula: weight x (1 + reps / 30). It's a rough guide for comparing sets with different reps, not a number to test.
Can I log in kilograms?
Yes. Type your weights in kg and rename the Weight (lb) header. Every formula works the same.
Can I use it on my phone at the gym?
Yes. Open your copy in the Google Sheets app and add a row between sets. Copy the formula columns down ahead of time so they're ready.
What are the PR number and First of day columns?
Helper columns. PR number lets the Bests tab find your latest PR, and First of day lets Weekly Totals count workouts. Leave the formulas in place.
Pro version
Workout Log Pro
A lifting log that shows last session and today's target for every exercise, then tracks your records, muscle volume and body changes.
Know what to lift today
Pick a workout on the Workout Card and see what you did last time and the weight and reps to aim for. Print it or keep it open on your phone.
Progress without guessing
Set a rep range for each exercise. When every set reaches the top, the sheet tells you to add weight; until then, it tells you to add a rep.
Less typing between sets
One row per exercise: the weight once and the reps for each set. Volume, estimated 1RM and personal records fill in on their own.
See every personal record
Weight PRs, rep PRs and estimated 1RM PRs are flagged as they happen. Records shows your bests and which lifts have stalled.
Train every muscle enough
Muscle Volume counts hard sets per muscle group each week against your targets, and checks whether your program adds up.
Start with a program
Push, pull and legs is set up and ready. Program Ideas has full body, upper and lower, and a dumbbells-only plan to copy in.
| Free | Pro |
|---|---|
| One log tab | Log, Workout Card, Records and Dashboard |
| New PRs flagged | Weight, rep and estimated 1RM PRs, plus stalled lifts |
| Bests per exercise | Bests plus next weight and a plan for each lift |
| Weekly totals | Sets per muscle group each week against targets |
| · | Printable workout card with last time and today's target |
| · | Program builder with four ready-made programs |
| · | Body weight and measurements with charts |
| · | Dashboard with volume and 1RM charts |
$19 one-time
10 tabs: Start Here, Dashboard, Workout Card, Log, Records, Muscle Volume, Program, Body, Program Ideas and Setup. You get two copies: one filled in with 12 weeks of sample training so you can see it working, and a blank one with the exercise list and starter program ready.
Get Workout Log Pro for $19- Instant download after checkout
- Works in Google Sheets and Excel
- Yours to keep and reuse every year