Bodyweight strength training programs in Google Sheets 2.0

[icemasterpt]

A while ago I shared the Google Sheets template I've been using for my own training. Since I'm using the sheets actively myself I wanted to add some additional features I could use. All the functions are still script free so you don't have to enable anything in your Drive to start using these templates. But since there are no scripts and all the functionality is based on the basic sheets functions it has its limits on what you can do. For example I could not find a way to create a stopwatch timer without using scripts. So if you are doing static holds you will have to use a separate timer app. But you can enter the hold times in seconds manually to your workout to enable the tracking feature.

Updates on 2.0 sheets:

-Total workout time tracking added

-Track individual exercise progress as a chart

-Instructions on how to track static holds

-Template for RR included as requested. I copied all the exercise progressions and links as they are in the wiki. Note that the exercise progressions are a bit different than in the other workout templates provided.

-Included Simple 1x and 2x week routines that revolve around three core exercises squat, push-up and pullup with some optional accessory work for muscle groups that don't get any indirect work.

New templates and updated user guide can be found here:

https://twoworkouts.blogspot.com/2021/04/free-bodyweight-strength-training.html

Programs (Make a copy to your own Drive to enable functions)

1-day Full body routine

https://docs.google.com/spreadsheets/d/1O4F9xJs7h0IS6JkIfTEnK6sBNt7FXsRU6ywewVEQgUk/edit?usp=sharing

1-day Simple Full body routine

https://docs.google.com/spreadsheets/d/1tTAC9DSBPqulJny6NimYT-toVxDEry-CEhgTGxBtI1o/edit?usp=sharing

2-day Full body routine

https://docs.google.com/spreadsheets/d/1rScnhB99cbUJL1v58GXsMYT_X7jKHMI4fm1OK5Nv4MQ/edit?usp=sharing

2-day Upper/lower split

https://docs.google.com/spreadsheets/d/1DsYJ3zNVTOfU3VyLb7zxt1S-_Y5FeE7rDI95jf9Fc20/edit?usp=sharing

2-day Simple Full body routine

https://docs.google.com/spreadsheets/d/1ck-BqjjA_rCGllGGBRNZVNqeZ0rACdNocKovW4KoGUY/edit?usp=sharing

2-day Simple Upper/lower split

https://docs.google.com/spreadsheets/d/1IktRbiSymGbv4qQouVMdDvAYK792Yw7LcUgX3ifLF_8/edit?usp=sharing

3-day Full body routine

https://docs.google.com/spreadsheets/d/1_kUEiPBhzOQt25z1LTEY5Aue-zXqhPtGKGE70jLYz-o/edit?usp=sharing

3-day Split

https://docs.google.com/spreadsheets/d/19Pa5tEoQ-ZruTgN07eOCVlYsIx4qKOSw6kXiNmZB3QU/edit?usp=sharing

3-day Upper/lower split

https://docs.google.com/spreadsheets/d/1Gz5XnpddIbc_94cICbulUMTd2x9RmDwFHrWo7xlRmUk/edit?usp=sharing

3-day Recommended Routine (RR)

https://docs.google.com/spreadsheets/d/1kKR3QGTCs_knlnYyTtrqh6g3r3wFHCyfhwx04eb-skM/edit?usp=sharing

4-day Upper/lower split

https://docs.google.com/spreadsheets/d/1SXJJdRjpN66r_yNKmb2HXBzTfqKM1t3zrMubkmwi73w/edit?usp=sharing

4-day Split

https://docs.google.com/spreadsheets/d/1hzSPodC_LpJ2nYapG9D6XuB1kjr7oecst5MlFWM1dkk/edit?usp=sharing

Customizable empty template

https://docs.google.com/spreadsheets/d/1Lk4Uu7juw4ysm55YMTgcPed6UZDs35RT4YPajeVHbfE/edit?usp=sharing

All Programs in Google Drive folder for browsing:

https://drive.google.com/drive/folders/10KJm1IZVU4AuRiyZw7vYxIxnRQLu5MEX?usp=sharing

How to use guide:

https://twoworkouts.blogspot.com/2021/04/free-bodyweight-strength-training.html

Quick instructions:

-Save a copy to your drive to enable editing and logging

-Select training block length

-Select proper exercises according to your level. I selected intermediate exercises as default.

-Have fun!

 

[9h3e95]

@icemasterpt Very nice. Thank you so much for your efforts.

 

[seena]

@icemasterpt Nice bro, thanks for sharing!!

 

[kalashnikovmage]

@icemasterpt Not all heroes wear capes!

 

[jennyvt]

@icemasterpt Can these workouts be done at home with just weights and a power rack?

 

[icemasterpt]

@jennyvt Sure!

Check out the section "How to add custom exercises" from how to use guide:

https://twoworkouts.blogspot.com/2021/04/free-bodyweight-strength-training.html

Then just add your own barbell, dumbbell, resistance band etc. exercises to the list and select it from the dropdown menu. The basic programs are based on the well known weight training splits so basically you can replace all the exercises you want with weights. You can make versions with weights only or create hybrid workouts where you use bodyweight, weighted bodyweight and weights together. You can delete all the exercises with backspace and create your own collection according to your preference.

 

[kimmy87]

@jennyvt Waiting for the answer aswell

 

[farush]

@kimmy87 He answered to the parent commenter, in case you missed it.

https://www.reddit.com/r/bodyweightfitness/comments/mt8ai5/bodyweight_strength_training_programs_in_google

 

[kimmy87]

@farush Thank you so much

 

[farush]

@kimmy87 Well apparently it took a year, but you're welcome!

 

[zooplankton]

@icemasterpt Great work. Well done. Thanks for sharing!

 

[cristo]

@icemasterpt Been using the first version for 11 weeks and I'm liking it. I use split screen mode on Android to open the spreadsheet and a timer in the clock app at the same time. Looking forward to trying the new version this week.

 

[icemasterpt]

@cristo That is a great tip for anyone doing static holds!

Remember to deload every 6-12 weeks depending on the program and your recovery. But if you now start with a new sheet you will get the deload/ramp-up week so you should be fresh when you start a new training block.

I've been a bit lazy with the stopwatch so I just count breaths if I do isometrics.

 

[cristo]

@icemasterpt Thanks for the reminder, I'll look into that. I use the timer mainly for breaks between sets.

 

[noita]

@icemasterpt First of all, this is phenomenal, thank you. However I feel like your total weekly volume is quite low. For example for chest and back you have something like 10 Sets. I try to aim for 16-20 sets. The RR has 18 sets respectively. It probably works for you, which is cool.

 

[icemasterpt]

@noita Proper number of weekly sets depends on many parameters. More is usually better but there are some practical limits which are related to intensity, time and recovery. Most of the popular weight lifting routines use about 8-12 sets for main muscle groups since this is a sweet spot for most individuals in the long term. You can add more sets if you want but the workouts will last longer.

If the sets are so called “hard” sets where the rep range is somewhere between 5-10reps (75-90% of your 1 rep max) and done close to failure or to failure it is going to limit the amount of work that can be done during the week before recovery falls behind. Some people get joint pain and tendonitis doing too much too often which becomes the limiting factor.

If you compare RR to the 3-day full body for example the total number of weekly sets is almost the same but in the 3-day full body routine there is direct work for arms, shoulders and calves. In the RR progression when you reach sufficient pushing strength you are supposed to switch some of the chest exercises to handstand pushup progression which lowers the number of sets for chest to 12sets if you do 6sets of shoulders. And if you wanted to add some direct arm and calf work you would have to sacrifice some pulling and pushing volume if you want to keep the workouts relatively short.

Doing 15-20sets of high quality work for each muscle group a week would require a lot of time and effort. That's why prioritization is better where you pick one (or two) bodypart or exercise you wish to progress on and train the rest with maintenance volume.

 

[cmath02]

@icemasterpt Wow

 

[dadoffive]

@icemasterpt This is amazing!! So practical, I love it.

 

[aperson123]

@icemasterpt Awesome!

 

[freckles827]

@icemasterpt Can’t wait to use this!!