14 views / actual file / click the window to enlarge
Strength Program Builder
$29
XLSXSHEETS
A periodization tool, not a training log. It tracks how much hard work each muscle is getting per week, whether that sits inside what you can recover from, and whether your estimated maxes are still moving.
List your movements and tag each one with a muscle, because the tag is what makes volume countable. Set the block length, the weekly load increment and how often a deload is scheduled. Then log every working set: tonnage, estimated one-rep max and hard-set count compute per row.
Buy — $29
Secure checkout / instant download / VAT calculated and handled at checkout
MEV / MAV / MRV
A hard set is RPE 6 or above. Warm-ups are logged but do not count toward weekly volume, because counting them is how a lifter convinces themselves they are over-reaching when they are not. The e1RM uses Epley, weight times one plus reps over thirty, and sets above twelve reps return blank rather than an estimate, since the formula overstates badly at high reps and a number you cannot trust is worse than none. The deload fires on two conditions: volume over MRV, or two stalled weeks.
DashboardThe block at a glance
Start HereHow the file works and which cells are yours
Exercise LibraryYour movements, tagged by muscle
Mesocycle BuilderThe shape of the block
Weekly LogEvery working set
Volume LandmarksHard sets per muscle against MEV, MAV and MRV
Deload PlannerThe two triggers, and the verdict
ProgressionE1RM per main lift, week by week
Pairs with
