I was contacted recently by a personal trainer who wanted a template that he could use to customize a 5-week training plan for his clients. I created this weight training plan template primarily from his request, ideas, and feedback. Hopefully this will be useful to many others as well. So, a big thanks to Ovi Boeriu of Romania for sharing his ideas!

The spreadsheet contains multiple tabs, including two different layouts for the weight training schedule, a diet plan worksheet, weight and measurement log, and a body fat percentage calculator.

Weight Training Plan

for Excel
Weight Training Plan Template
Screenshots: 1 2


⤓ Excel (.xlsx)
For: Excel 2007 or later

License: Private Use (not for distribution or resale)


This image (Screenshot #1) shows a print preview of a 6-day / 5-week weight training schedule, designed to fit on a single printed page.

Screenshot #2 shows the second tab in the spreadsheet - an alternate layout that can be used for a 3- or 4-day per week training plan.

"No installation, no macros - just a simple spreadsheet" - by

Diet Plan

This worksheet provides a way to list recommended calories for various meals. I'm not a nutritionist or medical doctor, so I didn't include any recommendations or formulas in this table. It is just an example of how you might set up a diet plan, and is meant to be customized.

Weight Training Diet Plan

Weight and Measurement Log

This worksheet provides a way to track weight and measurements on a daily basis. You can change the labels to track the measurements that you want.

Weight and Measurement Log


Disclaimer: The worksheet and information on this page is for educational purposes only. It should not be construed as medical advice. You should seek the advice of qualified professionals regarding medical/fitness/health decisions.