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▶Strength & Progressive Overload Tracker
Stop guessing your next lift. Enter one top set.
Most workout logs record what you already did. This one tells you what to do next. Enter a recent top set for each main lift and the tracker computes your estimated 1-rep max with the Epley formula, your training max, and the exact weight for every working set, rounded to the plate. Then, each week, it makes one call per lift: add weight, hold, or deload. 12 connected tabs and 982 formulas, in Excel and in Google Sheets.
- Setup & Maxes — one recent top set per lift gives an auto estimated 1RM (Epley) and a training max
- Working Weights — every set's weight by percentage of your training max, rounded to the plate
- Progression & Deload — each week, one instruction per lift: add weight, hold, or deload
- PR Board — best weight, best estimated 1RM, best single set and total tonnage per exercise
- Quick Log — a phone-friendly pad for logging sets at the rack
Overview
Stop guessing your next lift. Enter one top set.
Most workout logs record what you already did. This one tells you what to do next. Enter a recent top set for each main lift and the tracker computes your estimated 1-rep max with the Epley formula, your training max, and the exact weight for every working set, rounded to the plate. Then, each week, it makes one call per lift: add weight, hold, or deload. 12 connected tabs and 982 formulas, in Excel and in Google Sheets.
The programs are already laid out — Full-Body 3x, Push/Pull/Legs, 5x5 and 5/3/1 — and the Exercise Library carries 40+ lifts with muscle, category and rep range. Log a set and the volume and estimated 1RM fill in on the row, from a phone at the rack if that is where you are.
What's Included
12 connected tabs:
- Four full themes — Editorial, Colorful, Light and Dark (.xlsx), the same complete engine in each
- Quick-Start-Guide.pdf — start to finish in minutes
- ACCESS-YOUR-TEMPLATE.pdf — one click opens your own copy in Google Sheets
- README and LICENSE — delivered as one ZIP, instant download
Key Benefits
Why this one
Enter one top set and every working set already has a weight — taken as a percentage of your training max and rounded to what you can actually load.
Progression & Deload makes the call lift by lift: add weight, hold, or deload. Overload happens on purpose rather than by luck.
Estimated 1RM is computed with Epley from the heaviest set you actually logged, and the tracker shows starting against current for each lift.
Full-Body 3x, Push/Pull/Legs, 5x5 and 5/3/1, ready to run rather than ready to build.
Quick Log is a phone-friendly pad for the rack, and every logged set fills in its own volume and estimated 1RM.
982 formulas · recalculated clean · 43 of 43 independent math checks. Every screen in these images is the real file.
Who It's For
Built for
- Lifters who want the next session's weights decided before they walk in
- Anyone running 5x5, 5/3/1, Push/Pull/Legs or a full-body split who is tired of rebuilding the sheet
- Anyone whose training log records the past but never sets the next target
- Lifters who want PRs, tonnage and estimated 1RM tracked from the sets they actually logged
How It Works
Up and running in minutes
Four editions ship in the same download — Colorful, Light, Dark and Editorial — with the import steps included
Setup & Maxes turns it into an estimated 1RM with Epley and a training max
Full-Body 3x, Push/Pull/Legs, 5x5 or 5/3/1 — laid out and ready
Quick Log takes the sets from your phone; volume and estimated 1RM fill in per row
Progression & Deload tells you, lift by lift, whether to add weight, hold, or deload
Why It's Different
Not another template
A typical workout log is a blank grid you fill in and forget. This is a coach in a spreadsheet: it does the plate maths, tracks your estimated 1RM from the heaviest set you actually logged, and makes the add, hold or deload call for you — so progressive overload happens on purpose, not by luck.
Delivery & Compatibility
Instant, and works with what you use
As soon as your order is complete you get instant access to download your files. Prefer Google Sheets for real-time updates and dropdowns? It's fully optimized. More comfortable in Excel? It works just as well.
Built and tested in the latest Excel (Office 365). On Mac we recommend the Google Sheets version — the template is not compatible with Apple Numbers. Available in English. The template ships with sample data so every screen works on open; clear it whenever you're ready. The images and video show that sample data to demonstrate how it looks in use.
FAQ
Questions, answered
Does it work in Google Sheets?
Yes. Import steps for free Google Sheets are included, and the .xlsx works in Microsoft Excel. Four editions — Colorful, Light, Dark and Editorial — are all in the same download.
How does it know what weight I should lift?
You enter one recent top set per lift. The file estimates your 1RM with the Epley formula, sets a training max from it, and computes each working set as a percentage of that training max, rounded to the plate.
Which programs are included?
Full-Body 3x, Push/Pull/Legs, 5x5 and 5/3/1 are laid out and ready, and the Exercise Library holds 40+ lifts with muscle, category and rep range, searchable.
When does it tell me to deload?
Each week Progression & Deload gives one instruction per lift — add weight, hold, or deload — read from what you have logged.
Can I log from my phone at the gym?
Yes. Quick Log is a phone-friendly pad for entering sets at the rack, and the rest of the file reads from what you put there.
Can I get a refund on a digital download?
Because delivery is instant, all sales are final — but message us with any issue and we'll make it right.
This is a training and record-keeping tool, not medical, health, or fitness-professional advice. Estimated 1RM figures are calculated estimates. Warm up and lift safely. For personal use only. © 2026 NicheToolkitHub — no resale or redistribution.
