12-Week Fitness Tracker

Track the whole training block in one file

Most people quit tracking in week two because the logging is spread across a notes app, a watch, and memory. This is one spreadsheet with three sheets, built to carry you through a full 12-week block.

Workout Log — a row per set: date, exercise, sets, reps, weight in lbs, duration, and a notes column for how the session actually felt. Sort or filter by exercise to see whether your working weight is genuinely moving.

Cardio Log — date, activity, duration, distance, calories, and average heart rate, so easy runs and intervals do not blur together.

Progress — the one most people skip. Weekly rows for bodyweight, body fat %, and chest, waist, hips, and arms. Twelve weeks of measurements is where you find out whether the plan worked, independent of what the scale says on any single morning.

What you get

• One .xlsx file, instant download after checkout
• Opens in Microsoft Excel, Google Sheets, and Apple Numbers
• Column headers and example rows already in place — start logging immediately
• Fully editable: add exercises, rename columns, extend for a second block

What this is not

Not an app and not a training programme. It will not tell you what to lift. It is a clean, unopinionated place to record what you did, so that twelve weeks from now you have data instead of a vague impression.