Ultimate 6-Week Workout Planner Excel Spreadsheet | Meal Planner, Habit Tracker, 75 Soft Challenge, Weight + Body Tracker

Description

Everything you need to plan, track, and crush your fitness goals — all in one spreadsheet.

This professionally designed Excel workout planner includes 13 powerful sheets that work together as a complete fitness system. Whether you’re building muscle, losing weight, or just building consistency, this planner keeps you organized and accountable.

What’s inside:

🏋️ 6-Week Workout Planner — Plan up to 5 exercises per day, 7 days a week, for 6 full weeks. Log sets, reps, weight, rest time, RPE (Rate of Perceived Exertion), and notes.

⚡ Customizable Setup — Edit your muscle groups and build your own exercise library across 10 categories (Chest, Back, Shoulders, Biceps, Triceps, Legs, Glutes, Core, Cardio, Full Body) with 5 exercises each — 50 pre-loaded exercises included.

📊 Workout Dashboard — At-a-glance stats including total workouts, weekly sessions, streak tracker, favorite muscle group, and a personal records (PR) table for 1-rep, 5-rep, and 10-rep maxes.

📆 Year-View Workout Calendar — A full 12-month calendar to mark your workout days and see your consistency at a glance.

🥗 Meal Planner + Nutrition Setup — Set your daily calorie, protein, carb, fat, and water targets. Plan every meal for the week with a daily nutrition summary. Includes a food reference table with 10 common foods (calories, protein, carbs, fats per 100g).

🛒 Grocery List — Categorized checklist with Proteins, Vegetables, Grains & Carbs, Dairy, Fats & Oils, Fruits, Pantry, and Supplements sections.

✅ Habit Tracker — Track 10 daily habits across a full 31-day month with automatic completion percentage. Pre-loaded habits include hydration, workouts, clean eating, sleep, meditation, steps, reading, supplements, no junk food, and morning routine.

🔥 75 Soft Challenge Tracker — Full 75-day tracker with all 4 daily rules (3L water, 45-min workout, diet, 10 pages of reading). Check off each task daily and track your streak.

🎯 Goal Tracker — Set and track up to 5 goals in each of 4 categories: Fitness, Weight, Performance, and Nutrition. Includes target, current progress, deadline, and status.

📏 Body Measurements — Track 8 measurements (chest, waist, hips, thighs, arms, calves, shoulders, neck) weekly for 8 weeks with automatic change calculation. Includes a progress photo log.

⚖️ Weight Tracker — Daily weight log with automatic 7-day rolling average, change from previous day, BMI, body fat %, and muscle %. Includes stats summary and practical tips.

Works in: Microsoft Excel (all versions) and Google Sheets.

Instant digital download — no physical item will be shipped.