The original sales page is the best place to find videos on using the template:

The settings page is built to set the maxes that you save from your athletes, as well as the subject line and body of the emails you send to your clients using the "1 Click mail as PDF" function.

From here, the maxes will be adjusted on the clients page:

When you enter in an athletes max on this page, it will automatically be reflected on the main training template when a persons name is selected via dropdown box.

To make your training program using dropdowns, first you have to display the dropdown panel.  In the menu bar, press "Show % and Control Panel".  This will expose the red, yellow and green boxes which contain the dropdown boxes.  First, select the exercise category of your choice:

Then select the actual exercise of your choice:

Next, select the set and Rep Scheme you want to use:

And optionally, select whether you want to calculate a weight from that exercise using the % of the set & rep scheme, as well as the maxes.  If so, select the max you would like to use.  If not, just select blank.

A key function of these templates is simple integration of features into the menu bar:

These menu options contain the features needed to control the Google Sheets Template!

Before doing anything, you have to go through the Sheets Setup process: