Updated
Google Sheets Workout Template for Personal Trainers (Free)
Free Google Sheets workout template: programme, session log, progress and coach notes. Preview the layout and download a CSV for each tab.
Free starter CSV downloads
Get every tab as a CSV by email, then import them into your own Google Sheet. The previews below are open to everyone and use fictional example data.
CSV files carry the layout and example rows only, not formatting, charts, checkboxes or a shared Google Form. Formula cells arrive as text: check each one, then delete the leading apostrophe to switch it on.
Client Profile
Use a separate file for each client; kg and lb are supported as a unit label.
| Client | Goal | Experience | Days/week | Equipment | Limitations | Units |
|---|---|---|---|---|---|---|
| Example client | General strength | Beginner | 3 | Dumbbells | Coach review required | kg |
Programme
Plan the block and use consistent exercise and muscle-group names. Weekly volume counts planned sets; it is not a physiological load estimate.
| Block | Week | Day | Exercise | Muscle group | Sets | Reps | Load | Units | RPE/RIR | Rest seconds | Video link | Coach cue | Weekly sets |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| A | 1 | Monday | Goblet squat | Quads | 3 | 8 | 16 | kg | Example RIR 3 | 90 | Add a reviewed video | Use a comfortable range | 3 |
Weekly sets formula (programme):
=SUMIFS(F:F,E:E,E2,B:B,B2)Session Log
Compare planned and completed sets. Apply conditional formatting when the check says Review.
| Date | Exercise | Set | Planned reps | Reps done | Load done | Units | RPE | Notes | Check |
|---|---|---|---|---|---|---|---|---|---|
| 2026-10-09 | Goblet squat | 1 | 8 | 8 | 16 | kg | 7 | Fictional example | Done |
Check formula (session-log):
=IF(E2=D2,"Done","Review")Progress
Epley estimate: load × (1 + reps ÷ 30). This is an estimate, not a tested maximum; use consistent units.
| Date | Exercise | Load | Reps | Units | Estimated 1RM |
|---|---|---|---|---|---|
| 2026-10-09 | Goblet squat | 16 | 8 | kg | 20.27 |
Estimated 1RM formula (progress):
=C2*(1+D2/30)Coach Notes
Keep sensitive notes in a separate coach-only file, not a hidden client tab.
| Date | Review | Next action |
|---|---|---|
| 2026-10-09 | Review the first logged session | Confirm the next session plan |
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Frequently asked questions
Can clients log workouts on their phone?
Yes. Import the CSV into Google Sheets, keep the logging columns simple and test the sheet in the mobile app before sharing.
How do I reuse it for each client?
Keep a blank master under restricted access. Create a separate client file and check its sharing permissions.
Can I use kg or lb?
Yes. Select and label one unit consistently. The Epley estimate uses the same load unit as the input; it does not convert units.
When should I move to an app?
If you need integrated messaging, payments or a dedicated logging app, compare Google Sheets vs coaching apps.