Free Workout Spreadsheets and Program Trackers

A spreadsheet is useful only when the underlying program fits your experience, schedule, equipment, and goal.

Use the Program Finder when you do not already know which routine to run. Use this page after selecting a program and deciding whether you want an app, direct XLSX file, official source, or printable reference.

Show current beginner programs with clear workout-to-workout or weekly progression. Examples include Starting Strength, StrongLifts 5×5, Greyskull LP, GZCLP, Ivysaur, and FitFrek’s four-week full-body plan.

Do not describe every beginner routine as powerlifting. Label general strength, hypertrophy, glute-focused, and powerlifting-specific programs separately.

Show programs centered on squat, bench press, and deadlift progression. Include current access for Calgary Barbell, Candito, TSA, GZCL, nSuns, Sheiko, Texas Method, Madcow, and other verified guides.

A meet-peak block should be labeled differently from an open-ended off-season program.

Show routines focused primarily on muscle growth, including PHUL, PHAT, RippedBody, Joe Delaney, German Volume Training, Strong Curves, and related FitFrek trackers.

When the original workout is paid or creator-owned, a FitFrek workbook should be a blank log or planner—not a republished proprietary routine.

Show programs that intentionally coexist with running, conditioning, jumps, sport practice, or occupational demands. Tactical Barbell and Westside for Skinny Bastards are stronger fits here than a high-volume bodybuilding split.

Each visible resource card should pull from the managed program-asset registry and display:

• program name;
• goal;
• experience level;
• training days per week;
• duration or “open-ended”;
• equipment requirement;
• access type;
• file type;
• creator or provenance;
• date last checked;
• and the related FitFrek guide.

The primary button changes by access type. Use Download XLSX for same-site files, Open Official Program for creator resources, Open App for verified implementations, and View Guide when no direct file should be distributed.

FitFrek-owned files should download directly from the site. The user should not need to request edit access, duplicate another person’s Google Sheet, or sign into a shared editor.

Every managed XLSX file needs a stable asset ID, version, SHA-256 hash, provenance note, and public download check. If a file is replaced, preserve its canonical asset identity and update the version rather than creating duplicate copies.

A direct tracker must also state whether it contains the full routine or only blank logging and calculation tools.

Prefer the creator’s current page, book, or verified partner implementation when that is the authoritative source.

Do not rehost paid program tables. Do not label a community app port as official because it uses the program name. If official access disappears, preserve the historical context and identify the reconstruction honestly.

Some older resources still exist only as Google Sheets. Keep them only when the source is useful, the link works, and the ownership is clear.

Label them as legacy external sheets. Explain that users should make their own copy rather than request edit access. Do not make that workflow the default for newly rebuilt FitFrek pages.

Open a direct XLSX in Microsoft Excel, Apple Numbers, LibreOffice, or a compatible mobile spreadsheet app. You can also import the file into Google Sheets if cloud editing is preferred.

Read the related program guide before changing formulas, training maxes, or progression rules. A workbook can calculate what you entered; it cannot confirm that your inputs or exercise technique are appropriate.

Hide a resource when the file is missing, the source cannot be identified, or the public download hash does not match the managed asset record.

Do not display fake counts, stale “checked” dates, or a generic spreadsheet button that leads to a sign-in wall. The hub should become smaller when weak resources are removed, not preserve an inflated number.

• Best Full-Body Workout Programs
• Best Beginner Powerlifting Programs
• Best Intermediate Powerlifting Programs
• How to Save and Edit Workout Files
• Program Finder

No. Every resource should identify whether it is official, creator-partnered, FitFrek original, or a community reconstruction.

No. New FitFrek XLSX files download directly and can be opened in several spreadsheet apps. Google Sheets is optional.

Some creator programs are paid or proprietary. In those cases, FitFrek provides a blank log or calculator and links to the official instructions.

The current FitFrek-managed files contain no macros or external workbook connections. Keep an untouched backup before modifying formulas.

Use the related guide or contact FitFrek. The card should be hidden until the managed file and public hash are verified again.