Free Google Sheets Workout Template (2026 Guide)

Short version: yes, you can run our templates in Google Sheets. They're built in Excel, but the moment you upload an .xlsx to Google Drive and open it with Sheets, everything that makes the template work — the max inputs, the percentage math, the auto-calculating sets — comes right along.

So if you're a personal trainer or coach who lives in Google Sheets instead of Excel, you don't need a separate file. You need a free download and about 60 seconds. Everything that runs in Sheets is collected on the Google Sheets workout templates page — this article is the conversion walkthrough for it.

Updated for 2026: the upload steps below match Google Drive's current menus, and every template in the library is still free.

Why there's no separate "Sheets version"

We build in Excel because that's the most universal spreadsheet format — and Google Sheets reads it natively. Maintaining two parallel files would mean two places for a formula to break. Instead, we keep one clean Excel template and let Sheets do what it already does well: open it, convert it, and run it.

The result is the same free workout template, working in whichever app you prefer.

Upload an Excel template to Google Sheets (60 seconds)

1. Download the free template. Grab any of the free templates — the free personal training templates for Excel & Google Sheets are the usual starting point for trainers.
2. Drop it into Google Drive. Go to drive.google.com, then either drag the .xlsx file into the window or click New → File upload.
3. Open it with Google Sheets. Right-click the uploaded file and choose Open with → Google Sheets.
4. Save it as a native Sheet. With it open, click File → Save as Google Sheets. That converts the workbook to a true Google Sheet you can edit, share, and use on your phone.

That's it. Enter an athlete's max, and the working sets calculate exactly the way they do in Excel.

Want every upload to convert automatically? In Google Drive, go to Settings → General and turn on "Convert uploaded files to Google Docs editor format." After that, uploading an .xlsx makes a Sheet every time.

What carries over (basically everything you care about)

The whole point of these templates is the math — type in a max, get a full program back. That logic is built on standard spreadsheet formulas and percentages, and those carry over to Google Sheets cleanly. So do your headers, tabs, and the structure of each week.

A couple of small things to glance at after converting:

• Formatting can shift slightly — a cell color or border here and there. Cosmetic, never the calculations.
• Drop-downs and conditional formatting usually carry over; if one doesn't, it's a 10-second fix in Sheets and the numbers are unaffected.
• Sharing is now easier than Excel — send a link, set view or edit access, and your athletes always see the current version.

Use it on your phone, in the gym

Once it's a Google Sheet, the free Sheets app on iPhone or Android opens the same file — so you can pull up an athlete's program on the floor, log a set, and have it sync everywhere. That's the real upside of running the template in Sheets: it goes wherever you coach.

Coaching clients out of Sheets day to day

Converting the file is the easy part. Running a client roster out of Google Sheets — one tab per client, shared links instead of emailed attachments, check-ins that compare planned against performed — is a workflow of its own, and it's where Sheets genuinely beats Excel for trainers. We break that down separately in Google Sheets for personal trainers.

Get the template

Download it free, upload it to Drive, open it in Sheets — done. The free personal training templates for Excel & Google Sheets are the most popular with trainers, or browse all the free templates and convert whichever ones you need.