{"text_format":"3","workbook":"xlsx","n_sheets":2,"sheets":["Info & Schedule","Programme Tracking"],"not_rendered":{"images":8},"read":"whole","date_system":"1900"}

{"sheet":"Info & Schedule","index":0,"n_rows":33,"n_cols":10,"rows_kept":33,"merged":[[1,1,1,9],[2,1,2,3],[2,4,2,9],[3,1,3,3],[3,4,3,9],[4,7,4,8],[19,1,19,2],[20,1,20,2],[21,1,21,2],[22,1,22,2],[23,1,23,2],[24,1,24,2],[25,1,25,2],[26,1,26,2],[27,1,27,2],[28,1,28,2],[29,1,29,2],[30,1,30,2],[31,1,31,2],[32,1,32,2]]}
[]
[null,"Fitness training programme"]
[null,"Name of client"]
[null,"Name of instructor/trainer"]
[{"$nulls":7},"Programme start date",null,{"$f":"TODAY()","v":"2022-12-12"}]
[]
[null,"Client's information"," ",null,"Warm-up "]
[null,"Age",null,null,"Exercises","Reps","Wts (lb)","Weeks","Frequency","Start"]
[null,"Gender",null,null,"Exercise 1",0,0,0,0,0]
[null,"Height (feet)",null,null,"Exercise 2",0,0,0,0,0]
[null,"Height (inches)",null,null,"Exercise 3",0,0,0,0,0]
[null,"Weight (pounds)",null,null,"Exercise 4",0,0,0,0,0]
[null,"Chest (inches)"]
[null,"Waist (inches)",null,null,"Strength"]
[null,"Body fat",null,null,"Exercises","Reps","Wts","Weeks","Frequency","Start"]
[null,"Target body fat",null,null,"Exercise 1",0,0,0,0,0]
[null,"BMI",{"$f":"IF(C12,(C12/(C10*12+C11)/(C10*12+C11)*703),0)","v":{"v":0,"d":"0.00"}},null,"Exercise 2",0,0,0,0,0]
[null,"Target BMI",null,null,"Exercise 3",0,0,0,0,0]
[{"$nulls":4},"Exercise 4",0,0,0,0,0]
[null,"Suggestions"]
[{"$nulls":4},"Cardio"]
[{"$nulls":4},"Exercises","Reps","Wts","Weeks","Frequency","Start"]
[{"$nulls":4},"Exercise 1",0,0,0,0,0]
[{"$nulls":4},"Exercise 2",0,0,0,0,0]
[{"$nulls":4},"Exercise 3",0,0,0,0,0]
[{"$nulls":4},"Exercise 4",0,0,0,0,0]
[]
[{"$nulls":4},"Cool-down"]
[{"$nulls":4},"Exercises","Reps","Wts","Weeks","Frequency","Start"]
[{"$nulls":4},"Exercise 1",0,0,0,0,0]
[{"$nulls":4},"Exercise 2",0,0,0,0,0]
[{"$nulls":4},"Exercise 3",0,0,0,0,0]
[{"$nulls":4},"Exercise 4",0,0,0,0,0]

{"sheet":"Programme Tracking","index":1,"n_rows":33,"n_cols":26,"rows_kept":33,"merged":[[1,1,1,25],[2,1,4,1],[2,2,2,3],[2,5,2,6],[4,3,4,7],[4,9,4,13],[4,15,4,25],[5,2,5,25],[6,2,6,5],[6,6,6,9],[6,10,6,13],[6,14,6,17],[6,18,6,21],[6,22,6,25],[7,2,7,5],[7,6,7,9],[7,10,7,13],[7,14,7,17],[7,18,7,21],[7,22,7,25],[32,1,32,25]]}
[]
[null,"Programme Tracking"]
[null,"Week #1",{"$f":"'Info & Schedule'!J$5","v":"2022-12-12"},null,"to",{"$f":"C3+5","v":"2022-12-17"}]
[null,null,"Legends"]
[null,null,"Reps","Repetitions as suggested ",{"$nulls":4},"Wts","Weight as suggested",{"$nulls":4},"Diff","Difference between suggested and actual"]
[null,null,"Please fill the actual data for suggested exercises and find the difference/deviation on repetitions and weight parameters to schedule next week's programme"]
[null,"Day","Day-1",{"$nulls":3},"Day-2",{"$nulls":3},"Day-3",{"$nulls":3},"Day-4",{"$nulls":3},"Day-5",{"$nulls":3},"Day-6"]
[null,"Dates",{"$f":"C3","v":"2022-12-12"},{"$nulls":3},{"$f":"C3+1","v":"2022-12-13"},{"$nulls":3},{"$f":"C3+2","v":"2022-12-14"},{"$nulls":3},{"$f":"C3+3","v":"2022-12-15"},{"$nulls":3},{"$f":"C3+4","v":"2022-12-16"},{"$nulls":3},{"$f":"C3+5","v":"2022-12-17"}]
[]
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[null,{"$f":"'Info & Schedule'!E$9","v":"Exercise 1"},null,{"$f":"('Info & Schedule'!F$9)-C11","v":0},null,{"$f":"('Info & Schedule'!G$9)-E11","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$9)-G11","v":0},null,{"$f":"('Info & Schedule'!G$9)-I11","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$9)-K11","v":0},null,{"$f":"('Info & Schedule'!G$9)-M11","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$9)-O11","v":0},null,{"$f":"('Info & Schedule'!G$9)-Q11","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$9)-S11","v":0},null,{"$f":"('Info & Schedule'!G$9)-U11","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$9)-W11","v":0},null,{"$f":"('Info & Schedule'!G$9)-Y11","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$10","v":"Exercise 2"},null,{"$f":"('Info & Schedule'!F$10)-C12","v":0},null,{"$f":"('Info & Schedule'!G$10)-E12","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$10)-G12","v":0},null,{"$f":"('Info & Schedule'!G$10)-I12","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$10)-K12","v":0},null,{"$f":"('Info & Schedule'!G$10)-M12","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$10)-O12","v":0},null,{"$f":"('Info & Schedule'!G$10)-Q12","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$10)-S12","v":0},null,{"$f":"('Info & Schedule'!G$10)-U12","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$10)-W12","v":0},null,{"$f":"('Info & Schedule'!G$10)-Y12","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$11","v":"Exercise 3"},null,{"$f":"('Info & Schedule'!F$12)-C13","v":0},null,{"$f":"('Info & Schedule'!G$12)-E13","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-G13","v":0},null,{"$f":"('Info & Schedule'!G$12)-I13","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-K13","v":0},null,{"$f":"('Info & Schedule'!G$12)-M13","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-O13","v":0},null,{"$f":"('Info & Schedule'!G$12)-Q13","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-S13","v":0},null,{"$f":"('Info & Schedule'!G$12)-U13","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-W13","v":0},null,{"$f":"('Info & Schedule'!G$12)-Y13","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$12","v":"Exercise 4"},null,{"$f":"('Info & Schedule'!F$12)-C14","v":0},null,{"$f":"('Info & Schedule'!G$12)-E14","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-G14","v":0},null,{"$f":"('Info & Schedule'!G$12)-I14","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-K14","v":0},null,{"$f":"('Info & Schedule'!G$12)-M14","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-O14","v":0},null,{"$f":"('Info & Schedule'!G$12)-Q14","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-S14","v":0},null,{"$f":"('Info & Schedule'!G$12)-U14","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$12)-W14","v":0},null,{"$f":"('Info & Schedule'!G$12)-Y14","v":{"v":0,"d":"0.00"}}]
[]
[null,"Strength","Reps","Diff","Wts","Diff ","Reps ","Diff  ","Wts ","Diff   ","Reps  ","Diff    ","Wts  ","Diff     ","Reps   ","Diff      ","Wts   ","Diff       ","Reps    ","Diff        ","Wts    ","Diff         ","Reps     ","Diff          ","Wts     ","Diff           "]
[null,{"$f":"'Info & Schedule'!E$16","v":"Exercise 1"},null,{"$f":"('Info & Schedule'!F$16)-C17","v":0},null,{"$f":"('Info & Schedule'!G$16)-E17","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$16)-G17","v":0},null,{"$f":"('Info & Schedule'!G$16)-I17","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$16)-K17","v":0},null,{"$f":"('Info & Schedule'!G$16)-M17","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$16)-O17","v":0},null,{"$f":"('Info & Schedule'!G$16)-Q17","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$16)-S17","v":0},null,{"$f":"('Info & Schedule'!G$16)-U17","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$16)-W17","v":0},null,{"$f":"('Info & Schedule'!G$16)-Y17","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$17","v":"Exercise 2"},null,{"$f":"('Info & Schedule'!F$17)-C18","v":0},null,{"$f":"('Info & Schedule'!G$17)-E18","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$17)-G18","v":0},null,{"$f":"('Info & Schedule'!G$17)-I18","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$17)-K18","v":0},null,{"$f":"('Info & Schedule'!G$17)-M18","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$17)-O18","v":0},null,{"$f":"('Info & Schedule'!G$17)-Q18","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$17)-S18","v":0},null,{"$f":"('Info & Schedule'!G$17)-U18","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$17)-W18","v":0},null,{"$f":"('Info & Schedule'!G$17)-Y18","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$18","v":"Exercise 3"},null,{"$f":"('Info & Schedule'!F$18)-C19","v":0},null,{"$f":"('Info & Schedule'!G$18)-E19","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$18)-G19","v":0},null,{"$f":"('Info & Schedule'!G$18)-I19","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$18)-K19","v":0},null,{"$f":"('Info & Schedule'!G$18)-M19","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$18)-O19","v":0},null,{"$f":"('Info & Schedule'!G$18)-Q19","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$18)-S19","v":0},null,{"$f":"('Info & Schedule'!G$18)-U19","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$18)-W19","v":0},null,{"$f":"('Info & Schedule'!G$18)-Y19","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$19","v":"Exercise 4"},null,{"$f":"('Info & Schedule'!F$19)-C20","v":0},null,{"$f":"('Info & Schedule'!G$19)-E20","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$19)-G20","v":0},null,{"$f":"('Info & Schedule'!G$19)-I20","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$19)-K20","v":0},null,{"$f":"('Info & Schedule'!G$19)-M20","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$19)-O20","v":0},null,{"$f":"('Info & Schedule'!G$19)-Q20","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$19)-S20","v":0},null,{"$f":"('Info & Schedule'!G$19)-U20","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$19)-W20","v":0},null,{"$f":"('Info & Schedule'!G$19)-Y20","v":{"v":0,"d":"0.00"}}]
[]
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[null,{"$f":"'Info & Schedule'!E$23","v":"Exercise 1"},null,{"$f":"('Info & Schedule'!F$23)-C23","v":0},null,{"$f":"('Info & Schedule'!G$23)-E23","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$23)-G23","v":0},null,{"$f":"('Info & Schedule'!G$23)-I23","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$23)-K23","v":0},null,{"$f":"('Info & Schedule'!G$23)-M23","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$23)-O23","v":0},null,{"$f":"('Info & Schedule'!G$23)-Q23","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$23)-S23","v":0},null,{"$f":"('Info & Schedule'!G$23)-U23","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$23)-W23","v":0},null,{"$f":"('Info & Schedule'!G$23)-Y23","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$24","v":"Exercise 2"},null,{"$f":"('Info & Schedule'!F$24)-C24","v":0},null,{"$f":"('Info & Schedule'!G$24)-E24","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$24)-G24","v":0},null,{"$f":"('Info & Schedule'!G$24)-I24","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$24)-K24","v":0},null,{"$f":"('Info & Schedule'!G$24)-M24","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$24)-O24","v":0},null,{"$f":"('Info & Schedule'!G$24)-Q24","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$24)-S24","v":0},null,{"$f":"('Info & Schedule'!G$24)-U24","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$24)-W24","v":0},null,{"$f":"('Info & Schedule'!G$24)-Y24","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$25","v":"Exercise 3"},null,{"$f":"('Info & Schedule'!F$25)-C25","v":0},null,{"$f":"('Info & Schedule'!G$25)-E25","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$25)-G25","v":0},null,{"$f":"('Info & Schedule'!G$25)-I25","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$25)-K25","v":0},null,{"$f":"('Info & Schedule'!G$25)-M25","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$25)-O25","v":0},null,{"$f":"('Info & Schedule'!G$25)-Q25","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$25)-S25","v":0},null,{"$f":"('Info & Schedule'!G$25)-U25","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$25)-W25","v":0},null,{"$f":"('Info & Schedule'!G$25)-Y25","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$26","v":"Exercise 4"},null,{"$f":"('Info & Schedule'!F$26)-C26","v":0},null,{"$f":"('Info & Schedule'!G$26)-E26","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$26)-G26","v":0},null,{"$f":"('Info & Schedule'!G$26)-I26","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$26)-K26","v":0},null,{"$f":"('Info & Schedule'!G$26)-M26","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$26)-O26","v":0},null,{"$f":"('Info & Schedule'!G$26)-Q26","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$26)-S26","v":0},null,{"$f":"('Info & Schedule'!G$26)-U26","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$26)-W26","v":0},null,{"$f":"('Info & Schedule'!G$26)-Y26","v":{"v":0,"d":"0.00"}}]
[]
[null,"Cool-down","Reps","Diff","Wts","Diff ","Reps ","Diff  ","Wts    ","Diff   ","Reps  ","Diff    ","Wts     ","Diff     ","Reps   ","Diff      ","Wts   ","Diff        ","Reps    ","Diff       ","Wts  ","Diff         ","Reps     ","Diff          ","Wts "," Diff"]
[null,{"$f":"'Info & Schedule'!E$30","v":"Exercise 1"},null,{"$f":"('Info & Schedule'!F$30)-C29","v":0},null,{"$f":"('Info & Schedule'!G$30)-E29","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$30)-G29","v":0},null,{"$f":"('Info & Schedule'!G$30)-I29","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$30)-K29","v":0},null,{"$f":"('Info & Schedule'!G$30)-M29","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$30)-O29","v":0},null,{"$f":"('Info & Schedule'!G$30)-Q29","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$30)-S29","v":0},null,{"$f":"('Info & Schedule'!G$30)-U29","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$30)-W29","v":0},null,{"$f":"('Info & Schedule'!G$30)-Y29","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$31","v":"Exercise 2"},null,{"$f":"('Info & Schedule'!F$31)-C30","v":0},null,{"$f":"('Info & Schedule'!G$31)-E30","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$31)-G30","v":0},null,{"$f":"('Info & Schedule'!G$31)-I30","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$31)-K30","v":0},null,{"$f":"('Info & Schedule'!G$31)-M30","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$31)-O30","v":0},null,{"$f":"('Info & Schedule'!G$31)-Q30","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$31)-S30","v":0},null,{"$f":"('Info & Schedule'!G$31)-U30","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$31)-W30","v":0},null,{"$f":"('Info & Schedule'!G$31)-Y30","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$32","v":"Exercise 3"},null,{"$f":"('Info & Schedule'!F$32)-C31","v":0},null,{"$f":"('Info & Schedule'!G$32)-E31","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$32)-G31","v":0},null,{"$f":"('Info & Schedule'!G$32)-I31","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$32)-K31","v":0},null,{"$f":"('Info & Schedule'!G$32)-M31","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$32)-O31","v":0},null,{"$f":"('Info & Schedule'!G$32)-Q31","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$32)-S31","v":0},null,{"$f":"('Info & Schedule'!G$32)-U31","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$32)-W31","v":0},null,{"$f":"('Info & Schedule'!G$32)-Y31","v":{"v":0,"d":"0.00"}}]
[null,{"$f":"'Info & Schedule'!E$33","v":"Exercise 4"},null,{"$f":"('Info & Schedule'!F$33)-C32","v":0},null,{"$f":"('Info & Schedule'!G$33)-E32","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$33)-G32","v":0},null,{"$f":"('Info & Schedule'!G$33)-I32","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$33)-K32","v":0},null,{"$f":"('Info & Schedule'!G$33)-M32","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$33)-O32","v":0},null,{"$f":"('Info & Schedule'!G$33)-Q32","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$33)-S32","v":0},null,{"$f":"('Info & Schedule'!G$33)-U32","v":{"v":0,"d":"0.00"}},null,{"$f":"('Info & Schedule'!F$33)-W32","v":0},null,{"$f":"('Info & Schedule'!G$33)-Y32","v":{"v":0,"d":"0.00"}}]
[null,"Instructions: Duplicate this sheet to accommodate number of weeks as per the scheduled programme"]