Quarantine Workout Spreadsheet


3m read


3m read

Here’s the official Quarantine spreadsheet updated for 2024.

  • It calculates your starting weights
  • It automatically adds weight each week
  • It adjust your weights if you miss reps

Tap the button below to download it for free:

Download spreadsheet

Let me show you how to use the Quarantine spreadsheet to calculate your starting weights and log your workouts.

Copy the Quarantine spreadsheet

The Quarantine spreadsheet is hosted on Google Sheets. Before you can edit this file, you need to make a copy for yourself.

  1. Open the Quarantine spreadsheet
  2. Tap “File” in the top right corner
  3. Tap “Make a copy”

Like this:

Copy the Quarantine Spreadsheet

This will copy the Quarantine spreadsheet to your Google Drive. After that you can use it like this…

  1. Go to your Google Drive
  2. Open your copy of the Quarantine spreadsheet
  3. Use that spreadsheet to calculate your weights

Don’t request access to edit my Quarantine spreadsheet. If I did that, everyone would use the same sheet. Someone else would overwrite your data, making the spreadsheet unusable for all of us.

Make a copy of the spreadsheet for your own use.

How to Use The Quarantine Spreadsheet

Here’s a screenshot of the main workout area…

Quarantine Spreadsheet

Each workout in the program has a different color. For each workout you’ll find the exercise, sets, reps, and weights.

Starting weights

The Quarantine spreadsheet supports pounds and kilograms. Start by selecting your weight unit in cells C16-C23.

Starting weights calculator in Quarantine spreadsheet

Column D shows your starting weight for each exercise. This is the weight of the dumbbell that you hold in each hand. 10lb therefore means one dumbbell of 10 lb per hand. Column E has the increment setting – how much weight you’ll add if you completed all sets last workout.

Log your workouts

You can log your workouts using the Quarantine spreadsheet. The reps and weights are prefilled for you. They automatically increase each week if you complete all sets. If you fail and log that in the spreadsheet, the weight will repeat next workout. Example…

Quarantine automatic weight adjustments

Here’s how this works:

  1. You did DB Rdl wiyh 60lb for 5×12 in workout B of week 8. But you didn’t complete 12 reps on set four and five. You did 10 and 8 reps instead.
  2. The weight on DB RD repeats next time you do this exercise.
  3. If you complete all sets next time, the weight will increase again.

Note that the Quarantine Spreadsheet supports top/back-off sets. If you fail like in the above example, you could switch to top/back-off sets. You can then progress the top set without failing on the back-off sets as they will be lighter.

Quarantine Spreadsheet vs Stronglifts app

The Stronglifts app does everything the spreadsheet does but better. It also does a lot more than the spreadsheet. Compare…

FeatureSpreadsheetStronglifts App
Starting weight calculator
Workouts planned for you
Automatic weight increase
Repeat weight if fail
Warmup calculator
Plate calculator
Rest timer between sets
Workout duration timer
Progress graphs weights
Progress graphs volume
Log with Apple watch
Exercise videos
Exercise instructions
Add assistance work
Log any program
Ease of use★ ★ ★ ★☆ ★ ★ ★ ★★

If you print the spreadsheets, you better be good at math. You’ll have to calculate how much weight to add on each side of the bar between sets. If you make a mistake and put the wrong weight, you can fail reps by mistake.

The Google Sheets app is a pain to use on mobile devices. It’s made for accounting on a big screen, not logging workouts on a phone. The cells are hard to tap. You need to zoom in and out all the time. There’s no rest timer.

The Stronglifts app was made for lifting. Logging sets only takes a tap. The rest timer notifies you for your next set. You don’t need to switch between half a dozen apps during your workout. Everything you need is in the same app – warmup, plate calculator, history, graphs, videos, etc. It’s much easier to use than Google Sheets.

Other workout apps don’t create your Quarantine workouts for you. Nor do they add weight automatically. You have to do that yourself. This wastes time better spent lifting and makes mistakes more likely.

Use the Stronglifts app to log your Quarantine workouts.

Written by Mehdi Hadim

Lifter, coach and author. I have over 25 years of experience lifting weights, and 17 years of experience coaching people. Before I started lifting, I was so weak I couldn't do a single pushup and even lost armwrestling to a girl. Since then I've Squatted 440lb, Deadlifted 500lb and competed in powerlifting. In that process I gained 45lb of muscle. Read my story.

Get All Stronglifts Spreadsheets for Free

Join the Stronglifts community to get free access to all the spreadsheets for every Stronglifts program. You’ll also get 15% off Stronglifts Pro, and daily email tips. Enter your email below to sign up today for free.

Stronglifts Spreadsheet Bundle
_Footer Spreadsheet (all pages)

Free Spreadsheets

Sign up to get free spreadsheets of every Stronglifts program, 15% discount on Stronglifts Pro, and daily tips.
Stronglifts Spreadsheet Bundle
_Modal Desktop (all pages)
Learn more
Stronglifts Spreadsheet Bundle

Get The Free Spreadsheets

Sign up to get free spreadsheets of every Stronglifts program, 15% discount on Stronglifts Pro, and daily email tips.

_ExitPopup Spreadsheet (all pages)

Free Spreadsheets

Sign up for free spreadsheets of every program, 15% discount on Stronglifts Pro, and daily tips.
_Modal Mobile/iPad (all pages)