Most rebuilt FitFrek program pages now use direct XLSX downloads. Save the file, open it in your preferred spreadsheet app, and keep an untouched backup before editing formulas.
Google Sheets is optional. You do not need to request edit access to use a public workout file.
1. Select Download XLSX on the program page. 2. Save the file to Downloads or another folder you can find. 3. Open it in Microsoft Excel, Apple Numbers, LibreOffice, or another compatible app. 4. Use Save As to create your personal working copy. 5. Enter values only in the input cells identified by the workbook.
Do not overwrite the untouched original. Keeping a clean copy makes it easier to recover when a formula or layout is changed accidentally.
Download the file in Safari, then open it from the Files app. Choose Microsoft Excel, Apple Numbers, or another installed spreadsheet app.
When the app imports or converts the workbook, save a new copy under a clear name such as program-name-nader-week-1.xlsx. Check calculated cells before relying on the converted file.
Download the file through your browser and open it from Downloads or Files. Microsoft Excel, Google Sheets, and compatible office apps can open most FitFrek workbooks.
If Android asks which app to use, choose one that preserves formulas and multiple worksheets. A basic file viewer may display the workbook without allowing proper edits.
1. Open Google Drive. 2. Upload the XLSX file. 3. Open it with Google Sheets. 4. Choose File → Save as Google Sheets when you want a native cloud copy. 5. Verify formulas, dropdowns, charts, and number formats after conversion.
Importing is different from requesting access. The uploaded file belongs to your own Drive account.
Some legacy FitFrek resources still open an external Google Sheet. Use File → Make a copy while signed into your own Google account.
Do not select Request edit access. That asks the file owner to let you change the master copy and is not required for public templates.
If “Make a copy” is unavailable, the source may have changed its sharing settings. FitFrek should remove or relabel the resource rather than telling users to keep requesting access.
Enter your training maxes, exercise choices, loads, repetitions, dates, and notes only where the workbook identifies input cells.
Avoid deleting worksheet tabs, renaming cells used by formulas, or pasting over calculated columns. When customizing exercises, use like-for-like replacements and keep the original progression rules visible.
Use Save As, duplicate the file, or move it from a temporary browser preview into a normal folder.
Open the original XLSX in Excel or LibreOffice to determine whether the error came from conversion. Re-import a clean copy before changing formulas manually.
Some mobile apps simplify charts, fonts, or frozen panes. The underlying data may still work. Use a desktop app when detailed formatting matters.
Do not request edit access. Return to the program guide and look for a direct XLSX, official source, or correctly shared copy link.
Stop using it and report the page. FitFrek should compare the public file hash with the managed asset record before restoring the button.
Workout files are local documents unless you upload them to a cloud service. Review sharing permissions before storing bodyweight, health notes, or training videos in a shared folder.
FitFrek-managed XLSX files should contain no macros or external workbook connections. Do not enable unexpected macros in a file downloaded from a third-party mirror.
