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@migolshi Hi. On the first week (Week1) the number of sets is 50% of the actual value. This is so that the trainees remember to deload every now and then or do a short "ramp-up" into a new program. So for example: 2sets --> 1 set Week1, 2 sets week2-12 3sets --> 2 sets week1, 3sets week2-12...

@radualex Hi. I still get notified. 3 exercises and 3 sets is pretty standard for each muscle group in strength training programs. And if you train 1 main muscle group (9sets) and two smaller ones (6 sets each) you usually get about 9 + 6 + 6 sets for a workout. Usually this amount of work is...

@gadgett Tracking sheet collects all the data from week1 to week12 and displays it on one page. So the main idea is that you can see how well you have progressed during the weeks. "Last" shows the reps you did on your previous workout so you don't have to scroll to the previous week. There...

@twentyhawks Notice how the training days go in upper/lower 3-day split. It is not the same for each week since it has 3 workout days but upper/lower splits have 2 or 4 different workouts. So thats: Week1 Upper1, Lower1, Upper2 Week2 Lower2, Upper1, Lower1 Week3 Upper2, Lower2, Upper1 ...

@oceanpoet87 What I like to think is that the basic skills like handstands and front levers will be achieved as a byproduct of the basic strenght training. Training the rowing progression towards tucked front lever rows and pike pushup to wall supported handstand pushups will prepare you for...

@oceanpoet87 It depends on your training history. If you have some experience in strength training then the 4 day upper/lower split might be a good option. For beginners it might be too much training volume. But you can lower the number of weekly sets by 1set for each exercise and see how you...

@branon94 Basic strength training split don't include any direct forearm work. You can add direct forearm work to these routines by: -Insert custom exercises to exercise page to the "Other slot" -Select muscle group "other" in the planning page -Select the exercise you created

@mofbabee Great! Hope it helps. And since it has no scripts it can be edited freely. Let say if someone really wants to create a six day template they just have to do some copy&paste work. (or use the existing training slots split them up). One good feature is that you can compare the total...

@holly3179 The three day split is pretty good if you like to train each muscle group once a week. Another option would be to pick the fullbody 3x and do at least two workouts a week and keep 3rd workout optional (2+1 optional). Some people like split routines and some like to do fullbody...

@offor You got it almost right! So yes progress by increasing reps and weight over time. Once you finish a training block (could be 5 or up to 12weeks) review your performance and see what exercises you will progress to the next block. So lets say you did 12reps at the end the training block...

@dawn16 There should not be much difference in strength training in meaningful way that these templates could not be used for females. The exercise progressions are the same despite of gender. Only difference might be in the progression rep range. Usually you should reach around 10-12reps...

@cristo There are timer scripts and ready codes available. But since I wanted the Google sheets to be shareable without requiring any special access to Google Drive it was left out. I wouldn't recommend anyone downloading sheets with scripts in them unless they are from trusted source. And still...

@yoyo23 Use the same column twice so that you split it. Each day has 12 slots so you have 6 slots for the 1st workout and use the remaining 6 slots for the 2nd workout. So for example: Day 1&4 push: Chest Shoulders Chest Triceps Triceps (then repeat the same below in the planning sheet or...

@leer0y Fixed. Copy & paste bug in the template.

@eberzas The sheets does not directly support adding sets. Now its 50% of the planned volume for the week1 and 100% for the rest. I would just log more sets manually for example 3 -> 4 -> 5 And if I needed more volume for the same exercise I would use the next row like this for example: Group...

@megchristian There are some limitations since it is a Google Sheets file. But the general idea would be to keep the same exercises through the training block. Once you are done with 5 to 12 weeks of training you would then review your progress and switch the exercises where you have reached...

@spiderkiller007 Definately. Those routines should be able to guide you for a long time. Pick a routine that suites your weekly schedule and then select the exercises according to you level. See the GUIDE links for help. They have all the information you need.

@boundbygrace You can add custom exercises to the exercise list page so you can plan a bodyweight+resistance band routine if you want. Use the Customizable empty template https://docs.google.com/spreadsheets/d/1PxArMTv4PrQ2ZvwI6UWM3NZ6RXNQHjSzbLkHaO-7-i0/edit?usp=sharing Or select the 2-day...

@daveris Great! The colors are there so you can quickly find where you are making progress and where you are stuck. Also the chart on the bottom of the tracking sheet helps to visualize your performance on each exercise.

@harryridwick There is 12slots for each workout day in the planning tool. So depending on how many exercises you do you could split the single day log in half. Then you would get 8 separate slots for tracking. For the fullbody , core/legs , push , pull , legs I did an example where pull and...