How the generated spreadsheet works
The .xlsx file tracks your exercises week by week. Each week has four columns per exercise:
- Weight — the weight you plan to lift
- Reps — the number of reps you're targeting
- Sets — how many sets you plan to do
- Amount — the reps you actually completed on your last set
Amount is the key feedback column. After your workout, enter how many reps you got on your final set. The spreadsheet color-codes each week based on the Amount / Reps ratio:
- Rose — well below target (ratio < 0.6)
- Peach — below target (0.6 – 0.8)
- Sand — slightly under (0.8 – 1.0)
- Sage — on target (1.0 – 1.2)
- Green — exceeded target (1.2+)
Use these colors to decide whether to adjust your plan for the next week. Adjusting weight, reps, or sets is a manual decision you make — the spreadsheet carries your previous numbers forward automatically, but you override them whenever you're ready to progress (or dial back).
If you enter optional Weight, Reps, or Sets values below, they will prepopulate Week 1. From there, each subsequent week copies the previous week's values — so Week 1's numbers flow through the entire program until you manually change them in the spreadsheet.
Bonus exercises (toggled below) get a simple Done/Missed dropdown instead of the four tracking columns — useful for accessory work you just want to mark complete.