Google Sheets workout templates that do the percentage math for you.
Every free template on this site opens in Google Sheets. Upload the file, enter an athlete's tested max, and each working set calculates off it — shareable with a link, editable from a phone on the gym floor.
- Opens natively in Google Sheets
- Auto-calculates off athlete maxes
- Free — no trial, no card
One file, and it runs in Sheets.
Yes — there are Google Sheets workout templates here, and they're free. What there isn't is a separate Sheets file. Every template is built in Excel, and Google Sheets opens .xlsx natively, so the same download runs in either app: upload it to Drive, open it with Sheets, and the max inputs and percentage formulas come across intact.
That's deliberate. Two parallel files means two places for a formula to break, and the whole value of these templates is that the math is right. One clean workbook, and Sheets does what it already does well — opens it, converts it, runs it.
What you gain by working in Sheets is everything Excel is bad at: a share link instead of an emailed attachment, one live version your athletes and clients always see, and the free Sheets app on a phone so you can log a set on the floor rather than back at a desk.
Start here: Excel to Google Sheets in about 60 seconds
Download any template, drop the .xlsx into Google Drive, right-click it and choose Open with → Google Sheets, then File → Save as Google Sheets to make it a native Sheet. That's the whole process. The percentage math, the max inputs and the tab structure all carry over; the only things that ever shift are cosmetic, like a cell colour or a border.
The full walkthrough, with what to check after converting →Coaching a client roster out of Sheets
Converting the file is the easy part. Running clients out of Google Sheets day to day — a tab per client, shared links instead of emailed attachments, check-ins that compare what you prescribed against what they actually did — is a workflow of its own, and it's where Sheets genuinely beats Excel for trainers.
Google Sheets for personal trainers →The percentage math, in Sheets
Everything on these templates runs off one number: the athlete's tested max. Put it in a single cell, write each working set as a percentage of it, and change the max once to re-weight the entire program. Google Sheets handles the same formulas Excel does — =$B$1*0.85 for a heavy triple, =$B$1*0.70 for volume work — so nothing is lost in the conversion.
Every percentage formula, step by step →Tracking and logging in Sheets.
Two ways coaches use these files once they're in Google Sheets — recording sessions against the program, and planning a block you'll log against for twelve weeks.
Google Sheets Workout Tracker
Track sets, loads and body weight in Google Sheets, with prescribed numbers already filled in from the athlete's max.
Open the sheet
Google Sheets Workout Log & Planner
Plan a training block and log every session in one Google Sheets file, with the planned numbers already in place.
Open the sheetPick the one that matches how you coach.
All three download as Excel files and open in Google Sheets. The difference isn't the format — it's who you're programming for: one client, a full roster, or a whole season.
Personal Training Framework Template
A personal training program template for coaches running one client at a time. Track client goals, body weight, mood, and cardio, and build your own set and rep schemes.
Download freeStrength & Conditioning Framework Template
A complete strength & conditioning framework for teams. Rotate a full roster through total body, lower, and upper emphasis days that load off a shared athlete max sheet.
Download freeSeasonal Planner Template
Plan a full season of training, block by block, with athlete-specific focus that fills in automatically by position and goal.
Download freeCommon questions.
Is there a free Google Sheets workout template?
Yes. Every template on this site is free and runs in Google Sheets — no trial, no card, no subscription. They're built as Excel files, which Sheets opens natively, so the download you get works in either app.
Why isn't there a separate Google Sheets version?
Because two files means two places for a formula to break. Google Sheets reads .xlsx natively and handles the same percentage formulas, so one clean workbook covers both apps. Upload it, open it with Sheets, and the calculations run exactly as they do in Excel.
Do the formulas still work after converting to Google Sheets?
Yes. The templates use standard spreadsheet formulas and percentage references, all of which Sheets supports. Enter an athlete's max and every working set calculates the same way. Formatting can shift slightly in conversion — a colour or a border — but the math doesn't.
Can I use these templates on my phone?
Once the file is a native Google Sheet, the free Sheets app on iPhone and Android opens it. That's the main practical reason coaches prefer Sheets: you can pull up a program on the gym floor, log a set, and have it sync everywhere.
Which Google Sheets template should I start with?
If you program one client at a time, start with the personal training framework. If you run a full squad through the same session, use the strength & conditioning framework. If you're mapping a season rather than a week, use the seasonal planner. All three are free and all three open in Sheets.