How to Use and Customize Lift Vault's Free Workout Spreadsheets

Lift Vault's spreadsheets are free, mobile-friendly program templates you can reference during workouts. To use one, open a program page, make your own copy of its Google Sheet, then edit the copy's weight, rep, and progression cells to match your training maxes. The site also offers a Program Finder to narrow down which template fits your goals, and a paid "Vault" option that bundles every spreadsheet with early access to new ones.

What you get on Lift Vault

Lift Vault describes itself as providing "free, mobile-friendly program spreadsheets and other resources that you can reference on the go." The spreadsheets cover several training styles, including:

• Powerlifting programs
• Powerbuilding programs
• Bodybuilding programs
• Strength training programs
• Olympic weightlifting programs

Named programs on the site include N-Suns, GZCL, DUP, Sheiko, Juggernaut Method, Jim Wendler 5/3/1, Calgary Barbell (16-week and 8-week), Layne Norton PH3, Jonnie Candito 6-Week, Greg Nuckols 28 Programs, and Texas Method.

Finding the right program first

Before customizing anything, pick a template that matches your goal. Lift Vault points new visitors to its most popular programs and offers a Program Finder as "the best way to find a program that's right for you." If you already know your training style, browse by program type (powerlifting, bodybuilding, etc.) or jump straight to a named program from the popular posts list.

Making your own copy of a spreadsheet

Lift Vault's excerpt explicitly addresses a common snag: "Stuck making your own copy of a spreadsheet? Learn How to Make Your Own Google Sheet Copy." The general workflow for a Google Sheets template is:

1. Open the spreadsheet link from the program page.
2. If the sheet opens in view-only mode, use File → Make a copy to save it to your own Google Drive.
3. If you're not signed into a Google account, sign in first — otherwise the copy option won't save to your Drive.
4. Rename the copy so you can tell it apart from the original template.

Expected result: you now own an editable version that won't be overwritten when the original is updated.

Customizing the spreadsheet for your training

Once you have your own copy, the customization work is mostly in the input cells:

• Training maxes or 1RMs: enter your own numbers where the template references a max. Many percentage-based programs (5/3/1, GZCL, Sheiko) calculate working weights from this value.
• Weight and rep cells: adjust prescribed loads to match your available plates and current strength.
• Progression rules: if the template includes an auto-progression column, check that the increment matches your gym's smallest plate pair.
• Units: confirm the sheet is set to pounds or kilograms to match your gym.

Because you're editing a copy, you can also delete or reorder accessory work without affecting the original.

Using the spreadsheet during a workout

The spreadsheets are built to be mobile-friendly, so you can open your copy in the Google Sheets app on your phone and log sets as you go. This is the main reason to make a copy rather than just viewing the template — you need edit access to record actual weights and reps.

Free vs. The Vault

If you only need one or two programs, the free individual spreadsheets are enough. If you want the full library plus early access to new releases, The Vault is the bundled option.

Common snags

• Can't edit the sheet: you're still viewing the original, not your copy. Use File → Make a copy.
• Copy won't save: you're not signed into a Google account.
• Weights look wrong: your training max cell is empty or set to the template's default.
• Program doesn't fit: go back to the Program Finder rather than forcing a template that doesn't match your goal.