Tracker Entrenos PPL + Upper/Lower (Excel)

## What you get

- Excel `.xlsx` editable in Excel/Google Sheets/LibreOffice
- **4 splits pre-cargados**:
- PPL 6 days (Push/Pull/Legs)
- Upper/Lower 4 days
- Full Body 3 days
- Stronglifts 5x5
- **12 weeks** of tracking by split
- **Fórmulas auto-calculated**:
- 1RM estimado (Brzycki) by serie
- Bulk total (kg×reps×sets) by sesión
- Bulk weekly acumulado
- **Hoja Records**: detecta automatically your 1RM máximos
- **Hoja Plot**: charts of progresión by exercise
- **Hoja Notes**: comentarios by sesión

## How to use it

Choose the split that vas a follow → rellena weight×reps each sesión → the fórmulas hacen the resto.

## Brzycki 1RM

`1RM = weight / (1.0278 - 0.0278 × reps)`

The formula more usada in gimnasios and studies.