Workout Log + Progressive Overload Tracker — Excel/Google Sheets Gym Log, Next Weight x Reps, Auto PRs, e1RM, Weekly Volume, Sets per Muscle, Body Stats + 50 AI Prompts

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Description

Know exactly what to lift next session: this workout log reads your last session of every exercise and gives the next target weight x reps with double progression (Increase weight / Add reps / Below rep range: repeat). Gym log + progressive overload tracker for Excel 2019+/365, Google Sheets and LibreOffice (formulas only, no macros), plus AI workflows. 9 tabs: Settings (kg or lb, program start date, weekly training-day goal, default sets + rep range, weight steps for compound and isolation lifts, Epley or Brzycki e1RM, not-trained alert, goal body weight, 15 editable muscle groups with weekly set targets), Program (your weekly split with last top set and TODAY'S TARGET per exercise), Workout Log for up to 3,000 sets (date, workout, exercise dropdown, weight, reps, optional RPE, warm-up mark; auto muscle group, volume, estimated 1RM, PR flags and a Check column that catches typos), Exercises library for up to 60 lifts (rep range, weight step; auto last session, top weight, lowest reps, progression call, next weight + reps, best e1RM, best weight, PR date, gain vs 4 weeks ago, sets last 7 days), Weekly Summary (52 weeks of training days, working sets, reps, volume, PRs, average body weight, goal met/missed, streak), Body Stats (weigh-ins, waist, chest, hips, arm, thigh, body fat %, change vs previous and since start), 1RM Calculator (% of 1RM and rep-max tables rounded to your plate step) and a Dashboard (training days this week vs goal, sets + volume vs last week, streak, days since last workout, lifts ready to increase, PRs last 28 days, top lifts by e1RM, recent PRs, sets per muscle group vs target, body weight progress to goal, data checks, 4 charts). Fictional 12-week upper/lower example included (24 exercises, ~890 sets, 14 weigh-ins). Verified in LibreOffice: 0 formula errors across 6 test scenarios incl. a 3,000-set stress test. Also 4 AI workflows (SKILL.md) for ChatGPT, Claude, Cursor or any agent: weekly training review, progressive overload coach, program builder from your exercise library, plateau + deload planner; and 50 copy-paste workout prompts. Training log, not medical advice; e1RM is an estimate. Cygnix Labs digital pack.