Gym Workout Program Spreadsheet, Beginner to Advanced Training, 1, 3 and 6 Month Progression

Details

YOUR COMPLETE GYM ROADMAP, FROM YOUR FIRST WEEK TO SIX MONTHS IN

Stop guessing what to do at the gym. This is a full, structured training program covering three experience levels, Beginner, Intermediate, and Advanced, each with a clear month-by-month progression so you always know exactly what to train, which days, and how to advance as you get stronger.

Every single exercise includes a clickable video link so you can check your form before you lift.

Use the weight lifting notes to build strength through progressive overload.

WHAT'S INCLUDED

Beginner Program: Month 1 (Full Body, 3 days/week) → Month 3 (Upper/Lower Split, 4 days/week) → Month 6 (Push/Pull/Legs, 5 days/week)
Intermediate Program: Month 1 (Upper/Lower, 4 days/week) → Month 3 (Push/Pull/Legs, 5 days/week) → Month 6 (PPL x2, 6 days/week)
Advanced Program: Month 1 (PPL x2, 6 days/week) → Month 3 (Body Part Split, 6 days/week) → Month 6 (Body Part Split with intensity techniques)
Every exercise includes: sets x reps, rest time, target RPE, and a clickable video tutorial link
A dedicated Notes column on every workout day to log your weights and track progress
Use the plan and sheet as a tracker for each routine.
Clear muscle group focus labeled for every single training day
A Start Here guide explaining how to use the program and progress between phases

WHY YOU'LL LOVE THIS PROGRAM ✓ 9 full progressive programs in one file, no need to buy separate plans as you improve ✓ Every exercise linked to a video so you're never guessing at form ✓ Clear day-by-day muscle group focus, so you always know what you're training and why ✓ Built-in tracking columns to log your progress over time ✓ Works in both Excel and Google Sheets, use it on your phone at the gym

FILE INFORMATION

Format: .xlsx spreadsheet, instant digital download
Please note, this download is an .xlsx spreadsheet, not a PDF.
Compatible with Microsoft Excel (2016+) and Google Sheets
No physical item will be shipped

PLEASE NOTE This is a DIGITAL DOWNLOAD, not a physical planner, and is not personalized coaching. This program is for informational and educational purposes only and is not a substitute for professional medical or fitness advice, please consult a physician before beginning any new exercise program. Due to the nature of digital files, all sales are final once downloaded. For personal use only, please do not resell or redistribute this file.

Questions about the program or how to use it? Message me anytime, happy to help!