Workout plan templates — free in Excel & Google Sheets.
Every workout plan template a coach reaches for, in one place: a personal training program template for client rosters, a strength & conditioning template for full teams, and a seasonal training planner for off-season blocks — plus Google Sheets workout templates. Every plan tracks athlete maxes, auto-calculates each working set, and downloads free.
Three templates, three jobs.
They all share the same engine — put an athlete's tested max in once, and every working set calculates off it. What differs is who you're programming for: one client, a full roster, or a whole season. All three are free, built in Excel, and open in Google Sheets.
| Template | Best for | What's included |
|---|---|---|
| Personal Training Framework Template | Personal trainers programming one client at a time | 2 & 3-day individual splits, client goal fields, body weight + mood tracking, cardio log, custom set/rep builder |
| Strength & Conditioning Framework Template | Team coaches running a full roster on the tier system | Tier-system rotation, 2/3/4-day splits, shared team max sheet, 11+ movement-pattern library, 7-week plyo progression |
| Seasonal Planner Template | Coaches mapping a season block by block | 2/3/4-day seasonal splits, athlete max list by name/position/focus, auto-filled individual emphasis, pre-workout block |
Still deciding? Take the whole set — the The Complete Coaching Template Pack bundles all three in one download, so you can start with one and grow into the rest without coming back.
Every template runs on percentage math — if you want to see how the formulas work under the hood, read our guide to working out percentages in Excel.
Personal Training Framework Template
A personal training program template for coaches running one client at a time. Track client goals, body weight, mood, and cardio, and build your own set and rep schemes.
Excel
See template
Strength & Conditioning Framework Template
A complete strength & conditioning framework for teams. Rotate a full roster through total body, lower, and upper emphasis days that load off a shared athlete max sheet.
Excel
See template
Seasonal Planner Template
Plan a full season of training, block by block, with athlete-specific focus that fills in automatically by position and goal.
Excel
See templateFrequently asked.
Are the Excel Training Designs templates really free?
Yes. Every Excel Training Designs (ETD) template that was previously paid is now 100% free to download — no trial, no credit card, and no subscription required.
What happened to Excel Training Designs?
TeamBuildr acquired Excel Training Designs (ETD). Founder Steve Olson's templates and the brand he built are now part of TeamBuildr's product family, and the templates ETD used to sell are now free to download. The library has since been consolidated to the three frameworks that cover the most ground — team, individual, and seasonal programming.
What happened to the Evaluations & Testing template?
The Evaluations & Testing Framework Template has been archived and is no longer available to download. If you program off tested athlete maxes, the Strength & Conditioning Framework Template covers the same ground — working weights pull from a shared athlete max sheet, so entering tested numbers once loads the whole roster. Anyone who downloaded or bought the Evaluations & Testing file in the past still keeps it.
What about the Excel Training Designs templates I bought in the past?
You keep them. Any Excel Training Designs templates you purchased in the past are still yours, and the free release applies to everything going forward.
What's the catch with free ETD templates?
There is no catch. TeamBuildr earns its revenue from coaching software, not from templates, so releasing the Excel Training Designs templates for free costs little. If a spreadsheet ever stops being enough, TeamBuildr is there — and if it's all you need, the templates are yours to keep.
Do I need a TeamBuildr account to download the templates?
No. You can download the Excel Training Designs files directly without an account. TeamBuildr also loads them into a free account so you can see the same programming running in software, but that step is optional.
Is founder Steve Olson still involved with ETD?
Steve Olson founded Excel Training Designs and built the templates still in use today. He remains associated with the brand, while the TeamBuildr team now runs the day-to-day.
What is TeamBuildr?
TeamBuildr is strength and conditioning software used by coaches from high schools to professional teams. It's cloud-based and mobile-first, built around the same max-based programming logic Excel Training Designs pioneered in spreadsheets.