Week of
An editable, Excel-style workout tracker — one page per day, Monday through Sunday, a weekly summary, and a monthly rollup across every week you log. Log your exercises, download the whole workbook, or print a blank page to fill in by hand.
Pair a workout log with your other goals, or check your numbers with a dedicated calculator.
This free fitness tracker spreadsheet gives each day of the week a workout log for exercises, sets, reps, weight and cardio time, and calculates training volume for you. Log body weight, water and meals, track BMI and waist measurements, and see weekly and monthly summaries with charts. Download Excel, PDF or images, or print a blank sheet for the gym.
Use the week switcher at the top to pick any calendar week, then work through the day tabs — Monday through Sunday — logging each exercise as a row: muscle group, sets, reps, weight, and duration for cardio work. The Volume column multiplies sets × reps × weight automatically. Set the day's focus, body weight, water intake and meals at the top so each page tells its own story, and use the Daily Notes section below the grid for a longer reflection on how the workout actually felt.
Every week you visit is saved on its own, so your history builds up automatically — jump back with the ◀ arrow or the date picker any time. Open the Weekly Summary tab for that week's totals, or the Monthly Summary tab to see every week you've logged in a given month rolled up together. When you're ready, download the current week's workbook — seven day sheets, weekly summary and monthly summary — as a single Excel (.xlsx) file, or print any page blank and fill it in by hand at the gym.
Because every week is saved separately, this also works as a basic progressive overload log: switch back to last week on the same day tab and compare the Weight, Reps and Volume you logged for an exercise against what you're doing today. If a lift ties or beats an old number, jot it down in that row's Notes column so your personal records stay visible right next to the workout, instead of buried in a separate log.
Check your BMI with the BMI calculator, keep healthy routines going with the habit tracker, and set a fitness target in the goal planner. See every free planner in the planner hub.
Every day of the week has a sheet for exercises with sets, reps, weight and cardio minutes, and the planner adds up total sets and training volume (sets x reps x weight). Body weight, waist, water and meals are logged per day, and the monthly summary turns them into trends, with BMI and waist-to-height worked out from your height. Everything you type is saved automatically in your browser (local storage) on this device, so the sheet is still there when you come back, with nothing sent to a server and no account needed. Totals, completion rates and charts recalculate the moment a cell changes. When you want a copy, the export buttons build an Excel .xlsx file, a PNG or JPG image, or a PDF of the full planner, and the print buttons print one sheet or all of them. Because the data lives in one browser, use the Excel download if you want a backup or plan to switch devices.
Writing workouts in a notebook means adding up volume by hand; a spreadsheet needs formulas and charts. This planner does the sums and charts as you type, so logging a session takes a minute.
Last updated: September 2026