Download My PWR Tracker and Track Your Weights

If you’re like me, you do Kelsey Wells’ PWR program to gain strength.

But! It’s hard to tell how much strength you’re gaining when there’s no way to log your weights in PWR.

I’ve created this spreadsheet so you can log your weights in Kelsey Wells’ PWR.

Subscribe to my mailing list to get access to the PWR tracker

You’ll also be the first to know when future trackers are released!

What is PWR?

PWR is an exercise program by Kelsey Wells. It focuses on resistance training for muscle hypertrophy (or growth) and strength gains. There are currently 52 weeks worth of PWR: 4 weeks of PWR Beginner, and 12 weeks each of PWR 1.0, PWR 2.0, PWR 3.0, and PWR 4.0.

PWR uses free weights and exercise machines in its programs and is gym-based. Kelsey Wells created an additional program, PWR at Home, for those who do not have access to the machines in a gym. However, these templates are focused on the traditional PWR program.

About the Template

The template I’ve created is an easy way to track weights in Kelsey Wells’ PWR.

The template is for either Microsoft Excel or Google Sheets. I recommend the Microsoft Excel version to be used with the Microsoft Excel app on your phone. Excel has better formatting options, and the Excel app devotes more of your screen to the actual spreadsheet contents–meaning you can see all of your sets without needing to scroll on your phone.

PWR Weights Tracker, showing Week 5 of PWR 1.0
PWR Tracker, showing Week 5 of PWR 1.0

The PWR tracker has space for you to fill in the exercises you complete each day, and has the number of reps and resistance method already filled out. The cardio workouts, recovery sessions, and challenges that are recommended are also already there for you to complete on the tracker.

Tips for filling out the PWR weight tracker
Tips for filling out the tracker

Benefits of using the tracker:

  1. PWR is all about building strength. Maximize your hypertrophy by keeping track of how your weight is progressing.
  2. Easily refer back to what exercises and weights you did in prior weeks so you can choose the correct weights.
  3. You have the ability to add a comment anywhere. I love to use this to remind myself if I should change weights the next time I do that exercise.
  4. You’ll get a summary of your weekly activity that you can use to compare week over week.

Subscribe to my mailing list to get access to the PWR tracker

You’ll also be the first to know when future trackers are released!

Hints for Using the Tracking Weights in PWR

When you first download the tracker, the first week will be a sample week. This is filled in with sample exercises, weights, and reps, and shows you what it should look like when completed.

Track your weights in PWR beginner for each pyramid and superset, and track your cardio, recovery, and challenge sessions. The template provides you with space to enter each of the exercises, with the method (generally the resistance equipment used) and number of reps per set already filled in. You can also fill out the date each resistance session was completed.

For the pyramids, don’t forget that with each set, you should be increasing the amount of weight. If you’re like me and can’t do that, don’t worry about it during the beginner—just do it where you can.

For the timed supersets and tri-sets, reps for two sets are pre-populated, but you can add more sets or delete sets that you can’t get to.

For cardio, you can record your low intensity cardio and high intensity cardio sessions. Record what you did for your cardio, how many minutes, and the date completed.

Subscribe to my mailing list to get access to the PWR tracker

You’ll also be the first to know when future trackers are released!

0 Comments

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.