{"product_id":"workout-tracker-spreadsheet-for-women","title":"Workout Tracker Spreadsheet for Women","description":"\u003cp\u003eLog every set, see what you lifted last time and know exactly what to lift next time. The Sage \u0026amp; Strong Workout Spreadsheet is a calm, sage-and-sand Google Sheets workout tracker made for women who lift at the gym or at home.\u003c\/p\u003e\n\u003cp\u003eIt's a regular Google Sheet. No app to download, no add-ons, no scripts and no permissions to approve. Make your copy and start logging.\u003c\/p\u003e\n\u003cp\u003eTRY THE SAMPLE FIRST\u003cbr\u003eYour download includes a sample copy filled with 9 weeks of workouts for a made-up lifter, so you can see every tab working before you start your own.\u003c\/p\u003e\n\u003cp\u003eWHY LIFTERS LOVE IT\u003cbr\u003e✓ \"Last time\" shows your weights, reps and RPE from your last session on every row\u003cbr\u003e✓ \"Next time\" suggests adding weight, adding a rep or holding steady, based on your rep range\u003cbr\u003e✓ A trophy flags every new personal best\u003cbr\u003e✓ Sets, reps, volume, top weight and estimated 1-rep max fill in on their own\u003cbr\u003e✓ Pick a routine on the Workout Card and see your whole plan on your phone at the gym\u003c\/p\u003e\n\u003cp\u003eWHAT'S INSIDE (13 TABS)\u003cbr\u003e• Start Here: a short how-to guide\u003cbr\u003e• Dashboard: strength days, weekly volume, weeks in a row on goal, sets per muscle group, recently trained exercises and new personal bests\u003cbr\u003e• Workout Card: pick a routine to see each exercise's plan, last time and next time. Print it if you like paper.\u003cbr\u003e• Log: date, routine and exercise with weight, reps and RPE for up to 6 sets, plus notes and a warm-up checkbox\u003cbr\u003e• Routines: 6 ready-made routines (Glutes \u0026amp; Hamstrings, Upper Body, Quads \u0026amp; Core, Full Body at Home, Beginner Full Body A and B). Rename them or add your own.\u003cbr\u003e• Days and Weeks: automatic summaries with volume, sets, reps, cardio minutes, average RPE and a check when you meet your weekly goal\u003cbr\u003e• Progress: choose any exercise to see your history, best weight, estimated 1-rep max and volume charts\u003cbr\u003e• Exercises: 75 exercises with muscle group, equipment and your own rep range. Add as many as you like.\u003cbr\u003e• Cardio: walks, runs, Pilates, spin, yoga, barre and more\u003cbr\u003e• Check-ins: energy, sleep, cycle phase, mood and soreness\u003cbr\u003e• Body: weight and measurements with a trend chart\u003cbr\u003e• Settings: your name, lb or kg, weekly goal and week start\u003c\/p\u003e\n\u003cp\u003eWHAT YOU RECEIVE\u003cbr\u003e• How to Access PDF with your links\u003cbr\u003e• A blank copy for your own training\u003cbr\u003e• A sample copy to explore\u003c\/p\u003e\n\u003cp\u003eHOW IT WORKS\u003cbr\u003e1. Download your PDF right after purchase.\u003cbr\u003e2. Click the link and choose \"Make a copy.\" A free Google account is all you need.\u003cbr\u003e3. Add your name, lb or kg and weekly goal in Settings, then log your first workout.\u003c\/p\u003e\n\u003cp\u003eGOOD TO KNOW\u003cbr\u003e• Works in Google Sheets on a computer, tablet or phone. Logging is easiest on a computer or tablet. The Workout Card is great on your phone.\u003cbr\u003e• This is a Google Sheets file. It isn't made for Excel or Numbers.\u003cbr\u003e• This tracker is for organizing your training. It isn't medical or fitness advice.\u003cbr\u003e• For personal use only. Please don't share or resell the links.\u003cbr\u003e• This is a digital product. Nothing will be shipped.\u003cbr\u003e• Questions? Message us on Etsy anytime. We're happy to help.\u003c\/p\u003e\n\u003cp\u003eCreated by Muse \u0026amp; Make Co with the help of AI tools.\u003c\/p\u003e","brand":"Muse \u0026 Make Co","offers":[{"title":"Default Title","offer_id":50799829450969,"sku":null,"price":11.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0833\/5382\/9593\/files\/il_fullxfull.8767099019_1sh5.jpg?v=1792684965","url":"https:\/\/museandmakeco.com\/products\/workout-tracker-spreadsheet-for-women","provider":"Muse \u0026 Make Co","version":"1.0","type":"link"}