Free workout log template
One row per day, one column per thing you track: a strength split as TRUE/FALSE, counts like squats, sleep in hours, recovery from 1 to 5, protein, water, weight and waist. Download the CSV and open it in Google Sheets, Excel or Numbers. When you want scores and a plan, import the same file and every column becomes a metric.
Columns
- Date
- Steps
- Squats
- Push-ups
- Plank (sec)
- Chest
- Back
- Legs
- Core
- 3K Run
- Swimming
- Stretching
- Meditation (min)
- Sleep (hrs)
- Recovery (1-5)
- Nutrition on plan
- Protein (g)
- Water (L)
- Weight (kg)
- Waist (cm)
Rename, delete or add columns freely. Keep a Date column (YYYY-MM-DD or DD/MM/YYYY). Columns that compute from others, like scores and averages, are skipped on import because the app computes its own.
Questions
How do I use it in Google Sheets?
Download the CSV, then in Google Sheets choose File, Import, Upload, and pick the file.
Can I track other sports?
Yes. Add a column with any name. On import it becomes its own metric, with its kind and target inferred from your values.
Is importing safe to repeat?
Yes. Importing the same days again updates them instead of adding duplicates.
Turn the sheet into a daily score
Import it and get a morning brief and a week plan from tomorrow.