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Instructions:
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*Make sure to always start by making a copy of the template document and renaming it accordingly.
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If you have any questions or suggestions, contact us at info@trainerpl.us and visit our website (www.trainerpl.us) for more useful training tips.
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Pre-Workout
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Fill out the following fields:
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LogoInsert a picture of your logo or put your name here and clear the yellow fill formatting.
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Workout InfoType in the workout name, client and date or else leave blank and type it in when entering the results.
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Exercise ListWrite out the exercise names here. If you need to add more exercises than the space provided, just insert a row below the last exercise
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1 or 2 sided?Change this value to a 2 if the exercise is repeated on two sides
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Reps/WeightPut the reps in the left box and the weight in the right. At this stage you can put in a rep range, but will want to put the actual result post workout to accurately calculate volume. For bodyweight exercises estimate the client's bodyweight or portion of it that is being used.
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TimeTimed exercises can be prescribed in the pre workout sheet, but consider how to enter them to calculate volume accurately or have them not included in volume calculations
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SupersetsYou can account for suppersets simply by shading the cells from the exercises in the superset with the same fill colour.
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Printing Workouts:
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For a nice clean workout page, print the workout sheet with a landscape orientation, fit to page, and include the document title and sheet names while selecting no gridlines. Make sure to have named the document and each workout sheet.
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Emailing Workouts:
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You can download the workout as an xls sheet and share it that way if you want your client to fill it out themselves and send it back. I you download or save it as a PDF it will display better in a mobile device for your client to see it there while working out.
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During Workout
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Reps/WeightWrite in the actual reps and weight accomplished
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NotesMake any relevant notes about each exercise, expecially whether to increase, decrease or keep the weight the same.
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Start/Finish timeRemember to put the start time in at the beginning and the time the workout finishes.
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Post Workout
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Reps/WeightType in the actual results from the workout and the volume will be calculated accordingly.
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Total Sets/TimeCount the total number of sets and put it in the box here. Calculate the workout time and enter the number here in minutes (ie 1:12=72)
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Weekly
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Summary:
Will populate itself each week whether you fill out one or all 5 workouts, you just have to put in the number of workouts completed.
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Adding Workouts: To add another workout to the document just duplicate the last sheet and rename the new copy. Make sure to also adjust the weekly summary accordingly, adding the values from the new spreadsheet for sets completed (c28), workout time (h28) and workout volume (m28) into the weekly equations for total time (b7), volume (b10) and sets (h5) in the summary.
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(Insert logo here)
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Workout:Name:Date:
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Exercises1/2 sided?Set 1Set 2Set 3Set 4Set 5Set VolumeNotes
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Reps/Time
Weight
Reps/Time
Weight
Reps/Time
Weight
Reps/Time
Weight
Reps/Time
Weight(+/-/=)
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Warmup0
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Walk on treadmill 10 min10
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stretch on bench 4x 30 sec10
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Workout0
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push up's 2x8-1010
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DB flat bench press 4x10-1210
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DB curl to press 4x10-1210
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DB single arm kick back 3x8-1010elbows close
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dips off bench 3x 8-1010
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Cool Down/Finish0
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plank 4x40-60sec10
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crunches 4x2010
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Workout Summary
Start time:
Finish Time:
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Total Sets:Total Time:Total Volume:0
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Minutes/Set:#DIV/0!Volume/Minute:#DIV/0!Volume/Set:#DIV/0!
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