Free XLSX template
Free Progressive Overload Spreadsheet
An editable Excel workbook that turns individual sets into weekly training volume and estimated strength trends.
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What is included?
- • A 200-row workout log with load, reps, sets, unit, and RIR fields
- • Automatic total-volume and Epley estimated-1RM formulas
- • A 12-week summary for sessions, logged sets, volume, best estimated 1RM, and average RIR
- • Input validation, filters, frozen headers, and a short setup guide
Who is it for?
- • Lifters who want an editable training history
- • People comparing spreadsheet tracking with an app
- • Coaches reviewing weekly volume and effort
How to use it
- 1.Download the XLSX file and open it in Excel, Numbers, or a compatible spreadsheet editor.
- 2.Use one row per exercise entry and enter the completed working sets, load, reps, and RIR.
- 3.Keep exercise names consistent so filtering and comparisons stay useful.
- 4.Use the Weekly Summary sheet to review workload and strength trends before changing your plan.
Related training resources
Want the tracker to do more of the work?
Kova records your training history and turns completed sets into personalized next-session targets.