Be the best version of yourself
Google Sheets templates for lifters and the coaches who program for them. Log every set, and let the chart tell you whether it is working.
Why we built it
Training notes belong somewhere you will actually read them
Progressive overload is simple in theory: add a little each week. It falls apart in practice because nobody remembers what they lifted six weeks ago, and a notes app never turns those numbers into a line.
Overload Sheets is that line. One green spreadsheet for the person training, one for the coach watching twenty of them, and a link between the two so nobody has to ask how last week went.
Everything you need
Three files, no subscription, and nothing to install.
The chart is the point
Pick an exercise from a dropdown and see your best set, week by week. Eight weeks of proof that the programme is or is not working.
Built for a roster
Coach HQ connects to each client's own file. Their logged sets and body weight land in your dashboard without a single screenshot.
Just a spreadsheet
No app, no login, no subscription. It opens in Google Sheets on any phone or laptop, and it is yours the moment you copy it.
Coach HQ · Dashboard
Active
18
This month
$3,180
Overdue
4
Revenue, last 8 months
Needs attention
For online coaches
Manage your clients
Past ten clients, the sticky notes stop working. Coach HQ puts every client, payment and check-in on one tab, and tells you who has gone quiet before they quietly cancel.
Ready to see the line go up?
Copy the sheet, log tonight’s session, and in eight weeks you will know exactly what worked instead of guessing.
Progress
Best set per week
72.5 kg
+20.8% in 8 weeks
5
Training days
8
Weeks logged
40
Exercises in the library
Pick your setup
Three ways in. Buy the sheet you need today, or take the bundle and get the live client preview that only works when you own both.
For lifters
Progress Tracker
Plan workouts. Log performance. Watch the line go up.
- 5 training days, 8 weeks each
- Progress chart with exercise picker
- Body measurements, 14 check-ins
- Nutrition and cardio tracking
one-time, instant access
For coaches
Coach HQ
Manage clients. Track revenue. Run your coaching business.
- Dashboard: active clients and revenue
- Overdue check-in flags after 7 days
- Payments log with renewal dates
- 3 ready-made training programs
one-time, instant access
Best value
Coach + Client Bundle
The complete coaching system, wired together.
- Everything in Coach HQ
- Everything in Progress Tracker
- Live preview of every client file
- Strength chart per client
one-time, instant access
For lifters
Progress Tracker
Plan workouts. Log performance. Watch the line go up.
- 5 training days, 8 weeks each
- Progress chart with exercise picker
- Body measurements, 14 check-ins
- Nutrition and cardio tracking
one-time, instant access
For coaches
Coach HQ
Manage clients. Track revenue. Run your coaching business.
- Dashboard: active clients and revenue
- Overdue check-in flags after 7 days
- Payments log with renewal dates
- 3 ready-made training programs
one-time, instant access
Best value
Coach + Client Bundle
The complete coaching system, wired together.
- Everything in Coach HQ
- Everything in Progress Tracker
- Live preview of every client file
- Strength chart per client
one-time, instant access
For lifters
Progress Tracker
Plan workouts. Log performance. Watch the line go up.
- 5 training days, 8 weeks each
- Progress chart with exercise picker
- Body measurements, 14 check-ins
- Nutrition and cardio tracking
one-time, instant access
For coaches
Coach HQ
Manage clients. Track revenue. Run your coaching business.
- Dashboard: active clients and revenue
- Overdue check-in flags after 7 days
- Payments log with renewal dates
- 3 ready-made training programs
one-time, instant access
Best value
Coach + Client Bundle
The complete coaching system, wired together.
- Everything in Coach HQ
- Everything in Progress Tracker
- Live preview of every client file
- Strength chart per client
one-time, instant access
For lifters
Progress Tracker
Plan workouts. Log performance. Watch the line go up.
- 5 training days, 8 weeks each
- Progress chart with exercise picker
- Body measurements, 14 check-ins
- Nutrition and cardio tracking
one-time, instant access
For coaches
Coach HQ
Manage clients. Track revenue. Run your coaching business.
- Dashboard: active clients and revenue
- Overdue check-in flags after 7 days
- Payments log with renewal dates
- 3 ready-made training programs
one-time, instant access
Best value
Coach + Client Bundle
The complete coaching system, wired together.
- Everything in Coach HQ
- Everything in Progress Tracker
- Live preview of every client file
- Strength chart per client
one-time, instant access
For lifters
Progress Tracker
Plan workouts. Log performance. Watch the line go up.
- 5 training days, 8 weeks each
- Progress chart with exercise picker
- Body measurements, 14 check-ins
- Nutrition and cardio tracking
one-time, instant access
For coaches
Coach HQ
Manage clients. Track revenue. Run your coaching business.
- Dashboard: active clients and revenue
- Overdue check-in flags after 7 days
- Payments log with renewal dates
- 3 ready-made training programs
one-time, instant access
Best value
Coach + Client Bundle
The complete coaching system, wired together.
- Everything in Coach HQ
- Everything in Progress Tracker
- Live preview of every client file
- Strength chart per client
one-time, instant access
For lifters
Progress Tracker
Plan workouts. Log performance. Watch the line go up.
- 5 training days, 8 weeks each
- Progress chart with exercise picker
- Body measurements, 14 check-ins
- Nutrition and cardio tracking
one-time, instant access
For coaches
Coach HQ
Manage clients. Track revenue. Run your coaching business.
- Dashboard: active clients and revenue
- Overdue check-in flags after 7 days
- Payments log with renewal dates
- 3 ready-made training programs
one-time, instant access
Best value
Coach + Client Bundle
The complete coaching system, wired together.
- Everything in Coach HQ
- Everything in Progress Tracker
- Live preview of every client file
- Strength chart per client
one-time, instant access
What’s inside
Ten things you get the moment you copy the file.
Pick any exercise from a dropdown and the chart redraws from your best set that week.
Progress tab
Five training days, each with eight weeks of session columns waiting to be filled.
Workout Plan tab
Sets, reps, RIR, tempo, rest and a notes field on each exercise you program.
Every row
Shoulders, waist, hips, forearm, thigh, calf and body weight across 14 check-ins.
Body measurements
Calories, protein, carbs, fat and steps logged against a daily target.
Nutrition
Pick any exercise from a dropdown and the chart redraws from your best set that week.
Progress tab
Five training days, each with eight weeks of session columns waiting to be filled.
Workout Plan tab
Sets, reps, RIR, tempo, rest and a notes field on each exercise you program.
Every row
Shoulders, waist, hips, forearm, thigh, calf and body weight across 14 check-ins.
Body measurements
Calories, protein, carbs, fat and steps logged against a daily target.
Nutrition
Pick any exercise from a dropdown and the chart redraws from your best set that week.
Progress tab
Five training days, each with eight weeks of session columns waiting to be filled.
Workout Plan tab
Sets, reps, RIR, tempo, rest and a notes field on each exercise you program.
Every row
Shoulders, waist, hips, forearm, thigh, calf and body weight across 14 check-ins.
Body measurements
Calories, protein, carbs, fat and steps logged against a daily target.
Nutrition
Duration and distance sit next to the lifting, so it is one file and not three.
Cardio
Active clients, revenue this month and who is overdue, all on the first screen.
Coach dashboard
A client's row turns red after seven days without a check-in. No chasing required.
Check-in alerts
Link a client's file once and their logged sets appear in yours. No screenshots.
Live client preview
Forty movements with muscle group, equipment, coaching cues and a video link.
Exercise library
Duration and distance sit next to the lifting, so it is one file and not three.
Cardio
Active clients, revenue this month and who is overdue, all on the first screen.
Coach dashboard
A client's row turns red after seven days without a check-in. No chasing required.
Check-in alerts
Link a client's file once and their logged sets appear in yours. No screenshots.
Live client preview
Forty movements with muscle group, equipment, coaching cues and a video link.
Exercise library
Duration and distance sit next to the lifting, so it is one file and not three.
Cardio
Active clients, revenue this month and who is overdue, all on the first screen.
Coach dashboard
A client's row turns red after seven days without a check-in. No chasing required.
Check-in alerts
Link a client's file once and their logged sets appear in yours. No screenshots.
Live client preview
Forty movements with muscle group, equipment, coaching cues and a video link.
Exercise library
Frequently asked questions
Everything worth knowing before you buy. Anything missing? Email us and we will answer.
