Week Start_Date

Body_Weight_kg
Body_Fat_Percentage
Waist_cmChest_cm Arm_cm Thigh_cm
Grip_Strength_kg
Sleep_Quality_Avg_1to10
Week 1 2025-08-12
Week 2 2025-08-19
Week 3 2025-08-26
Week 4 2025-09-02
Week 5 2025-09-09
Week 6 2025-09-16
Week 7 2025-09-23
Week 8 2025-09-30
Week 9 2025-10-07
Week 10 2025-10-14
Week 11 2025-10-21
Week 12 2025-10-28
Energy_Level_Avg_1to10
Stress_Level_Avg_1to10
Weekly_Training_Sessions
Total_Training_Time_min
Average_RPE_1to10
Notes
 Week Exercise
Previous_Best_Weight_kg
Target_Weight_kg
Actual_Weight_kg
Target_Reps
Actual_Reps
Total_Volume_kg_x_reps
RPE_1to10
Rest_Time_sec
Week 1 Bench Press
Week 1 Squat
Week 1 Deadlift
Week 1 Overhead Press
Week 1 Barbell Row
Week 2 Bench Press
Week 2 Squat
Week 2 Deadlift
Week 2 Overhead Press
Week 2 Barbell Row
Week 3 Bench Press
Week 3 Squat
Week 3 Deadlift
Week 3 Overhead Press
Week 3 Barbell Row
Week 4 Bench Press
Week 4 Squat
Week 4 Deadlift
Week 4 Overhead Press
Week 4 Barbell Row
Week 5 Bench Press
Week 5 Squat
Week 5 Deadlift
Week 5 Overhead Press
Week 5 Barbell Row
Week 6 Bench Press
Week 6 Squat
Week 6 Deadlift
Week 6 Overhead Press
Week 6 Barbell Row
Week 7 Bench Press
Week 7 Squat
Week 7 Deadlift
Week 7 Overhead Press
Week 7 Barbell Row
Week 8 Bench Press
Week 8 Squat
Week 8 Deadlift
Week 8 Overhead Press
Week 8 Barbell Row
Week 9 Bench Press
Week 9 Squat
Week 9 Deadlift
Week 9 Overhead Press
Week 9 Barbell Row
Week 10 Bench Press
Week 10 Squat
Week 10 Deadlift
Week 10 Overhead Press
Week 10 Barbell Row
Week 11 Bench Press
Week 11 Squat
Week 11 Deadlift
Week 11 Overhead Press
Week 11 Barbell Row
Week 12 Bench Press
Week 12 Squat
Week 12 Deadlift
Week 12 Overhead Press
Week 12 Barbell Row
Form_Quality_1to10
Improvement_from_last_week
Notes
 Date Day Week
Planned_Workout
Morning_Weight_kg
Morning_Grip_Strength_kg
Sleep_Hours
Sleep_Quality_1to10
Morning_Energy_1to10
Pre_Workout_Energy_1to10
2025-08-1 Tuesday Week 1 Lower Body
2025-08-1 WednesdaWeek 1 Upper Pull
2025-08-1 Thursday Week 1 Lower Body
2025-08-1 Friday Week 1 Upper Body
2025-08-1 Saturday Week 1 Full Body/Accessory
2025-08-1 Sunday Week 1 Rest Day
2025-08-1 Monday Week 1 Upper Push
2025-08-1 Tuesday Week 2 Lower Body
2025-08-2 WednesdaWeek 2 Upper Pull
2025-08-2 Thursday Week 2 Lower Body
2025-08-2 Friday Week 2 Upper Body
2025-08-2 Saturday Week 2 Full Body/Accessory
2025-08-2 Sunday Week 2 Rest Day
2025-08-2 Monday Week 2 Upper Push
2025-08-2 Tuesday Week 3 Lower Body
2025-08-2 WednesdaWeek 3 Upper Pull
2025-08-2 Thursday Week 3 Lower Body
2025-08-2 Friday Week 3 Upper Body
2025-08-3 Saturday Week 3 Full Body/Accessory
2025-08-3 Sunday Week 3 Rest Day
2025-09-0 Monday Week 3 Upper Push
2025-09-0 Tuesday Week 4 Lower Body
2025-09-0 WednesdaWeek 4 Upper Pull
2025-09-0 Thursday Week 4 Lower Body
2025-09-0 Friday Week 4 Upper Body
2025-09-0 Saturday Week 4 Full Body/Accessory
2025-09-0 Sunday Week 4 Rest Day
2025-09-0 Monday Week 4 Upper Push
2025-09-0 Tuesday Week 5 Lower Body
2025-09-1 WednesdaWeek 5 Upper Pull
2025-09-1 Thursday Week 5 Lower Body
2025-09-1 Friday Week 5 Upper Body
2025-09-1 Saturday Week 5 Full Body/Accessory
2025-09-1 Sunday Week 5 Rest Day
2025-09-1 Monday Week 5 Upper Push
2025-09-1 Tuesday Week 6 Lower Body
2025-09-1 WednesdaWeek 6 Upper Pull
2025-09-1 Thursday Week 6 Lower Body
2025-09-1 Friday Week 6 Upper Body
2025-09-2 Saturday Week 6 Full Body/Accessory
2025-09-2 Sunday Week 6 Rest Day
2025-09-2 Monday Week 6 Upper Push
2025-09-2 Tuesday Week 7 Lower Body
2025-09-2 WednesdaWeek 7 Upper Pull
2025-09-2 Thursday Week 7 Lower Body
2025-09-2 Friday Week 7 Upper Body
2025-09-2 Saturday Week 7 Full Body/Accessory
2025-09-2 Sunday Week 7 Rest Day
2025-09-2 Monday Week 7 Upper Push
2025-09-3 Tuesday Week 8 Lower Body
2025-10-0 WednesdaWeek 8 Upper Pull
2025-10-0 Thursday Week 8 Lower Body
2025-10-0 Friday Week 8 Upper Body
2025-10-0 Saturday Week 8 Full Body/Accessory
2025-10-0 Sunday Week 8 Rest Day
2025-10-0 Monday Week 8 Upper Push
2025-10-0 Tuesday Week 9 Lower Body
2025-10-0 WednesdaWeek 9 Upper Pull
2025-10-0 Thursday Week 9 Lower Body
2025-10-1 Friday Week 9 Upper Body
2025-10-1 Saturday Week 9 Full Body/Accessory
2025-10-1 Sunday Week 9 Rest Day
2025-10-1 Monday Week 9 Upper Push
2025-10-1 Tuesday Week 10 Lower Body
2025-10-1 WednesdaWeek 10 Upper Pull
2025-10-1 Thursday Week 10 Lower Body
2025-10-1 Friday Week 10 Upper Body
2025-10-1 Saturday Week 10 Full Body/Accessory
2025-10-1 Sunday Week 10 Rest Day
2025-10-2 Monday Week 10 Upper Push
2025-10-2 Tuesday Week 11 Lower Body
2025-10-2 WednesdaWeek 11 Upper Pull
2025-10-2 Thursday Week 11 Lower Body
2025-10-2 Friday Week 11 Upper Body
2025-10-2 Saturday Week 11 Full Body/Accessory
2025-10-2 Sunday Week 11 Rest Day
2025-10-2 Monday Week 11 Upper Push
2025-10-2 Tuesday Week 12 Lower Body
2025-10-2 WednesdaWeek 12 Upper Pull
2025-10-3 Thursday Week 12 Lower Body
2025-10-3 Friday Week 12 Upper Body
2025-11-0 Saturday Week 12 Full Body/Accessory
2025-11-0 Sunday Week 12 Rest Day
2025-11-0 Monday Week 12 Upper Push
Workout_Completed_YesNo
Workout_Duration_min
Total_Sets_Completed
Average_RPE_1to10
Post_Workout_Energy_1to10
Key_Exercise_1
Key_Ex1_Weight_x_Reps
Key_Exercise_2
Key_Ex2_Weight_x_Reps
Workout_Notes
Workout_Notes
 Month DateBody_Weight_kg
Body_Fat_Percentage
Fat_Mass_kg
Lean_Mass_kg
Skeletal_Muscle_Mass_kg
Visceral_Fat_Level
BMIWaist_Hip_Ratio
Month 1 2025-08-12
Month 2 2025-09-11
Month 3 2025-10-11
Month 4 2025-11-10
Month 5 2025-12-10
Month 6 2026-01-09
Month 7 2026-02-08
Month 8 2026-03-10
Month 9 2026-04-09
Month 10 2026-05-09
Month 11 2026-06-08
Month 12 2026-07-08
Measurement_Method
Fasted_YesNo
Hydration_Status
Progress_vs_Previous
Goal_Achievement
Notes
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
DEXA/BIA/Other
 Month Date Exercise Previous_Best
Target_Goal
Test_Result Unit
Improvement_Amount
Improvement_Percentage
RPE_During_Test
Month 1 2025-08-1 Bench Press kg/reps/seconds
Month 1 2025-08-1 Squat kg/reps/seconds
Month 1 2025-08-1 Deadlift kg/reps/seconds
Month 1 2025-08-1 Overhead Press kg/reps/seconds
Month 1 2025-08-1 Barbell Row kg/reps/seconds
Month 1 2025-08-1 Pull-ups Max kg/reps/seconds
Month 1 2025-08-1 Push-ups Max kg/reps/seconds
Month 1 2025-08-1 Plank Hold Max kg/reps/seconds
Month 2 2025-09-1 Bench Press kg/reps/seconds
Month 2 2025-09-1 Squat kg/reps/seconds
Month 2 2025-09-1 Deadlift kg/reps/seconds
Month 2 2025-09-1 Overhead Press kg/reps/seconds
Month 2 2025-09-1 Barbell Row kg/reps/seconds
Month 2 2025-09-1 Pull-ups Max kg/reps/seconds
Month 2 2025-09-1 Push-ups Max kg/reps/seconds
Month 2 2025-09-1 Plank Hold Max kg/reps/seconds
Month 3 2025-10-1 Bench Press kg/reps/seconds
Month 3 2025-10-1 Squat kg/reps/seconds
Month 3 2025-10-1 Deadlift kg/reps/seconds
Month 3 2025-10-1 Overhead Press kg/reps/seconds
Month 3 2025-10-1 Barbell Row kg/reps/seconds
Month 3 2025-10-1 Pull-ups Max kg/reps/seconds
Month 3 2025-10-1 Push-ups Max kg/reps/seconds
Month 3 2025-10-1 Plank Hold Max kg/reps/seconds
Month 4 2025-11-1 Bench Press kg/reps/seconds
Month 4 2025-11-1 Squat kg/reps/seconds
Month 4 2025-11-1 Deadlift kg/reps/seconds
Month 4 2025-11-1 Overhead Press kg/reps/seconds
Month 4 2025-11-1 Barbell Row kg/reps/seconds
Month 4 2025-11-1 Pull-ups Max kg/reps/seconds
Month 4 2025-11-1 Push-ups Max kg/reps/seconds
Month 4 2025-11-1 Plank Hold Max kg/reps/seconds
Month 5 2025-12-1 Bench Press kg/reps/seconds
Month 5 2025-12-1 Squat kg/reps/seconds
Month 5 2025-12-1 Deadlift kg/reps/seconds
Month 5 2025-12-1 Overhead Press kg/reps/seconds
Month 5 2025-12-1 Barbell Row kg/reps/seconds
Month 5 2025-12-1 Pull-ups Max kg/reps/seconds
Month 5 2025-12-1 Push-ups Max kg/reps/seconds
Month 5 2025-12-1 Plank Hold Max kg/reps/seconds
Month 6 2026-01-0 Bench Press kg/reps/seconds
Month 6 2026-01-0 Squat kg/reps/seconds
Month 6 2026-01-0 Deadlift kg/reps/seconds
Month 6 2026-01-0 Overhead Press kg/reps/seconds
Month 6 2026-01-0 Barbell Row kg/reps/seconds
Month 6 2026-01-0 Pull-ups Max kg/reps/seconds
Month 6 2026-01-0 Push-ups Max kg/reps/seconds
Month 6 2026-01-0 Plank Hold Max kg/reps/seconds
Month 7 2026-02-0 Bench Press kg/reps/seconds
Month 7 2026-02-0 Squat kg/reps/seconds
Month 7 2026-02-0 Deadlift kg/reps/seconds
Month 7 2026-02-0 Overhead Press kg/reps/seconds
Month 7 2026-02-0 Barbell Row kg/reps/seconds
Month 7 2026-02-0 Pull-ups Max kg/reps/seconds
Month 7 2026-02-0 Push-ups Max kg/reps/seconds
Month 7 2026-02-0 Plank Hold Max kg/reps/seconds
Month 8 2026-03-1 Bench Press kg/reps/seconds
Month 8 2026-03-1 Squat kg/reps/seconds
Month 8 2026-03-1 Deadlift kg/reps/seconds
Month 8 2026-03-1 Overhead Press kg/reps/seconds
Month 8 2026-03-1 Barbell Row kg/reps/seconds
Month 8 2026-03-1 Pull-ups Max kg/reps/seconds
Month 8 2026-03-1 Push-ups Max kg/reps/seconds
Month 8 2026-03-1 Plank Hold Max kg/reps/seconds
Month 9 2026-04-0 Bench Press kg/reps/seconds
Month 9 2026-04-0 Squat kg/reps/seconds
Month 9 2026-04-0 Deadlift kg/reps/seconds
Month 9 2026-04-0 Overhead Press kg/reps/seconds
Month 9 2026-04-0 Barbell Row kg/reps/seconds
Month 9 2026-04-0 Pull-ups Max kg/reps/seconds
Month 9 2026-04-0 Push-ups Max kg/reps/seconds
Month 9 2026-04-0 Plank Hold Max kg/reps/seconds
Month 10 2026-05-0 Bench Press kg/reps/seconds
Month 10 2026-05-0 Squat kg/reps/seconds
Month 10 2026-05-0 Deadlift kg/reps/seconds
Month 10 2026-05-0 Overhead Press kg/reps/seconds
Month 10 2026-05-0 Barbell Row kg/reps/seconds
Month 10 2026-05-0 Pull-ups Max kg/reps/seconds
Month 10 2026-05-0 Push-ups Max kg/reps/seconds
Month 10 2026-05-0 Plank Hold Max kg/reps/seconds
Month 11 2026-06-0 Bench Press kg/reps/seconds
Month 11 2026-06-0 Squat kg/reps/seconds
Month 11 2026-06-0 Deadlift kg/reps/seconds
Month 11 2026-06-0 Overhead Press kg/reps/seconds
Month 11 2026-06-0 Barbell Row kg/reps/seconds
Month 11 2026-06-0 Pull-ups Max kg/reps/seconds
Month 11 2026-06-0 Push-ups Max kg/reps/seconds
Month 11 2026-06-0 Plank Hold Max kg/reps/seconds
Month 12 2026-07-0 Bench Press kg/reps/seconds
Month 12 2026-07-0 Squat kg/reps/seconds
Month 12 2026-07-0 Deadlift kg/reps/seconds
Month 12 2026-07-0 Overhead Press kg/reps/seconds
Month 12 2026-07-0 Barbell Row kg/reps/seconds
Month 12 2026-07-0 Pull-ups Max kg/reps/seconds
Month 12 2026-07-0 Push-ups Max kg/reps/seconds
Month 12 2026-07-0 Plank Hold Max kg/reps/seconds
Test_Conditions
Next_Month_Goal
Notes
Sheet_NamePurposeUpdate_Frequency
Key_Benefits
Weekly_OvTrack weekWeekly Spot trends in weight, measurements, energy
Compound_ Progressiv Each compEnsure consistent strength progression
Daily_Log Daily work Daily Track daily readiness and recovery
Body_Comp Monthly boMonthly Monitor body recomposition progress
Strength_TMonthly stMonthly Validate training effectiveness