Intro

After graduating this May, I began looking hard into the structured workout programs. Almost all of my previous workouts were quite simplistic (i.e. low weight high reps, high weight low reps, etc.) and lacked organization. About 3 months ago I started asking friends for guidance on how to systematize my workout routines, and received a link to a spreadsheet posted on bodybuilding.com. Doing some basic formatting I converted the posted resource into a google sheet (removed two, and added one), so I can reference it in the gym from my phone and keep track of weight.

Workout Program Reference

The "Common Workout Programs" google sheet contains the training program templates to track weight from the popular programs:

- Starting Strength

- FST-7

- PHAT

- MAX-OT

- 5x5

- German Volume Training

- 5-3-1 (contains formulas and input table that drives them)

Google drive link:

https://docs.google.com/spreadsheets/d/1LxoOGFn2eXOicXTBO8LEP5njsC2S1ukVwrEUB1qKN1g

Disclaimer

  • This collection is not intended as an educational resource; you MUST research the each program, proper ways to perform exercises, optimize nutrition, consult your doctor if necessary and take other precautionary measures.
  • You should at least familiarize yourself with the original sources posted on each of the tab prior to starting.
  • It is a good idea to research other postings in this "fitness" flare to supplement the training regiments posted.
  • I did not create any of the programs nor endorse their use; I simply took jjh4's spreadsheet from here, formatted & removed last two complex programs & added 5-3-1 program based on my own research.
  • I am not a fitness buff, professional bodybuilder or a doctor, so use the reference at your own risk. If you see mistakes - PM me & i'll correct. If you have other popular bodybuilding and fitness spreadsheets to add - PM me & i'll add them.

Conclusion

Enjoy responsibly.