Workout Builder: 5 Goals — Excel with Progression and Tonnage

Workout Builder: 5 Goals — Excel with Progression and Tonnage

A PROGRAM WITH MANAGED LOAD — NOT JUST A LIST OF EXERCISES

An Excel workout constructor: five goals (mass, strength, definition, health, endurance), a base program of 8 exercises and an automatic 8-week progression with tonnage calculation.

EXAMPLE FROM THE SCREENSHOT (real calculation of the workbook):
• 8 exercises, tonnage per workout: 16 570 kg
• Over 8 weeks the tonnage grows: 16 570 → 19 696 kg (+18.9%)
• Squat weight: 100 → 118.9 kg accounting for the deload

WHAT´S INSIDE (one xlsx, no macros):
• 5 goal-specific programs: the split, reps, sets, rest, the progression tempo
• A base program: 8 exercises with muscle groups and days
• Tonnage per exercise and per workout
• An 8-week progression: +2.5% to the weight every week
• A deload week: −15% load for recovery
• A summary: tonnage growth, weight growth, monthly volume in tons
• Change your working weight — all 8 weeks recalculate

WHO IT´S FOR:
Trainers and gym enthusiasts. Ready programs from the internet ignore tonnage and progression — here the load is managed by numbers, not by feel.

FORMAT: .xlsx, works in Excel and Google Sheets. Instant file delivery after payment.