Progressing/Regressing Workouts with the Progressions Spreadsheet

The Progression Spreadsheet provides a timeline view of a workout on each scheduled day. It's a great tool for maintaining a consistent exercise framework while adjusting intensity over time. The Progression Spreadsheet allows you to:

• Modify exercise targets for each scheduled workout (e.g., adjust weights, reps, rest times).
• Customize progressive overload by increasing weights or reps across multiple weeks.
• Easily shorten or lengthen fixed rest times.

In this short video, we will walk you through the Progression Spreadsheet feature. We will cover how to schedule workouts on the calendar and then progress or regress the workout targets by customizing each individually scheduled workout. 

Scheduling Workouts Before Using the Spreadsheet

To use the Progression Spreadsheet, workouts must first be scheduled in the program calendar. You can check when workouts are scheduled by:

• Opening the mini calendar next to each workout.
• Navigate to the program calendar tab and schedule workouts by selecting the calendar day.

If workouts are not yet scheduled, follow the steps in How To Schedule Workouts and Cardio Activities For Clients on the Web to do so before using the Progression Spreadsheet.

How to Use the Progression Spreadsheet

Once workouts are scheduled, follow these steps to access and edit your progressions:

1. Navigate to your Master Program and open the relevant training phase. 
2. Select the Edit drop-down next to the workout name.
3. Click Progression Spreadsheet. 

The spreadsheet will display each scheduled instance of that workout, allowing you to view and customize progression over time. 

To edit an exercise target:

1. Select Customize for the day you wish to edit. 

2. Click on the text box for the exercise you want to progress or regress.

3. Within the pop-up window, choose the set target type:

• None: No target will be displayed.
• Timed: Set a duration for the exercise.
• Add my own target: Enter a custom text target (e.g., 12 reps, 6 each side)

4. Click Apply to save changes. 

Repeat the steps above for each exercise and scheduled workout as needed. 
 

Making Changes to Progressed Workouts

When you make changes to a scheduled workout, it can impact your existing progressions.

• Swapping or modifying existing exercises within a progressed workout will impact the spreadsheet. 
• Unscheduling, rescheduling, or moving workouts on the calendar will remove progressions.