=== SPREADSHEET TRACKER PLAN === Tracker title: Strength Training Progress Tracker Platform: Google Sheets Sheet tabs: 1. Dashboard 2. Workout Log 3. Exercise Library 4. Personal Records 5. Weekly Review Columns: | Column | Data type | Purpose | Formula or validation | |---|---|---|---| | Date | Date | Workout date | Date format | | Session | Dropdown | Workout type | Upper, Lower, Full Body, Push, Pull, Legs | | Exercise | Dropdown | Exercise name | From Exercise Library | | Sets | Number | Tracks volume | Manual | | Reps | Number | Tracks reps | Manual | | Weight | Number | Tracks load | Manual | | Volume | Formula | Calculates total work | Sets × Reps × Weight | | RPE | Number | Tracks difficulty | 1–10 | | Notes | Text | Form notes | Manual | | Next Target | Text | Next session goal | Manual | Formulas: - Volume = Sets × Reps × Weight - Weekly volume = SUMIF by week - Personal record = MAX weight or MAX volume by exercise - Workout count = COUNTUNIQUE workout dates Dropdowns: - Session type - Exercise name - RPE 1–10 - Status: completed, modified, skipped Conditional formatting: - Green when workout completed - Yellow when modified - Red when skipped - Highlight new personal records Dashboard: - workouts completed this month - total training volume - top 5 exercises by volume - personal records - average RPE - weekly workout consistency chart User instructions: Log every exercise after each workout. Review weekly volume and RPE to decide whether to progress, repeat, or deload. Data privacy note: Do not share this sheet publicly if it includes personal health or body data.