# Workout Planner & Tracker — Product Summary

**Version:** 1.1 (updated 2026-07-27)  
**Price:** $15 (standalone)  
**Bundle:** $25-29 with Meal Planner (coming soon)  
**Type:** Google Sheets / Excel Template  
**Category:** Health & Wellness — product #2 in the expansion strategy  
**Status:** ✅ Built

---

## What It Is

A 5-sheet dark-themed workout system combining weekly scheduling, a 35-exercise reference library, progress tracking with volume calculations, and a complete 4-week Push/Pull/Legs starter program. Designed to be read on your phone at the gym.

## Key Features

- **Weekly Workout Schedule:** 7-day grid with workout type dropdowns (Push/Pull/Legs/Full Body/Cardio/Rest), status tracking (Completed/Partial/Missed), and planned exercise columns
- **Exercise Library:** 53 exercises (v1.1: +9 Yoga/Flow poses, +9 Military/Bodyweight calisthenics) across 11 muscle groups including new "Mind-Body/Mobility" category — each with equipment, difficulty, compound/isolation type, recommended sets/reps, rest time, and form tips
- **Progress Tracker:** Date-based workout log with per-set weight tracking, auto-calculated total volume, RPE (1-10), and notes — 13 pre-filled entries showing real progression
- **4-Week Starter Program:** Complete Push/Pull/Legs + Yoga split with progressive overload (144 entries, v1.1: +28 yoga entries): Week 1 Foundation → Week 2 Volume → Week 3 Strength → Week 4 Deload. Sundays are Yoga/Flow recovery sessions.
- **Built-in Rest Timer Reference:** Optimal rest times by training goal (strength: 2-3 min, hypertrophy: 60-90s, endurance: 30-45s)
- **Comprehensive Instructions:** Setup guide, program design tips, key fitness terms explained

## Sheets

| Sheet | Contents |
|-------|----------|
| Weekly Schedule | 7-day planner with workout type dropdowns, status tracker, weekly summary stats |
| Exercise Library | 35 exercises × 10 columns (name, muscle group, equipment, difficulty, type, sets, reps, rest, description) |
| Progress Tracker | Date-based log with per-set weights, auto-calculated volume, RPE, notes |
| 4-Week Program | Complete PPL split — 116 entries, color-coded by week |
| Instructions | Full how-to guide, fitness terminology, program design tips |

## Design

- **Dark athletic theme:** Deep navy charcoal (#1A1A2E) background, near-black headers (#0F0F1A)
- **Vibrant orange accents** (#FF6B35) for key data, titles, and CTAs
- **Muscle group colors:** Each muscle group has a distinct accent color for quick scanning
- **Green indicators** for completed workouts and progress wins
- **Week color coding** in the 4-Week Program (blue for foundation, purple for volume, green for strength, red for deload)
- **Gridlines off** for clean, app-like appearance
- **100% Google Sheets compatible** — no macros, no VBA

## Target Customer

- Fitness beginners who need structure and a plan to follow
- Intermediate lifters tracking progressive overload
- Anyone doing Push/Pull/Legs or looking to start
- Gym-goers who want a phone-friendly workout log

## Sample Data Included

- **1 complete week** of PPL workouts pre-filled in Weekly Schedule
- **35 exercises** with full details (chest, back, shoulders, biceps, triceps, legs, glutes, core, full body, cardio)
- **13 progress log entries** showing real bench press, squat, deadlift, and shoulder press progression
- **4-week program** with daily exercise prescriptions

## Competitive Advantage

Most workout templates are either just a blank log or a static plan. This combines both — the 4-Week Program gives beginners a proven structure, the Exercise Library is a permanent reference, and the Progress Tracker turns data into motivation. The dark theme looks premium and works in bright gym lighting. At $15, it undercuts fitness apps while being more flexible.

## Packaging

- `Workout_Planner_Tracker.xlsx` — the template (24 KB)
- `thumbnail.png` — Gumroad product image (1024×1024)
- `showcase-workout.png` — product page hero (1536×1024)
- `build_workout_planner.py` — reproducible build script
- `PRODUCT_SUMMARY.md` — this file

## v1.1 Changelog
- Added **Yoga/Flow** workout type with 9 poses (Downward Dog, Warrior I & II, Child's Pose, Sun Salutation A, Tree Pose, Bridge Pose, Cat-Cow Flow, Pigeon Pose)
- Added **Military/Bodyweight** workout type with 9 calisthenics exercises (Diamond Push-Ups, Wide Push-Ups, Mountain Climbers, Squat Jumps, Side Plank, Bear Crawls, High Knees, Inchworms, Jumping Jacks)
- New **Mind-Body/Mobility** muscle group category
- Added "Mat" to equipment list
- Sundays in the 4-Week Program changed from Rest Day to Yoga/Flow recovery sessions
- Exercise Library expanded from 35 → 53 exercises
- Program expanded from 116 → 144 entries
