Construido en torno a un banner llamativo, este plan de entrenamiento convierte una semana de entrenamiento en una única hoja de cálculo estructurada que puede rellenarse en pantalla o imprimirse y llevarse al gimnasio. El rasgo visual distintivo es la franja sólida de fechas que recorre la parte superior de cada columna de día, con letra clara en negativo y una banda de cabecera debajo. Unas líneas horizontales guían la vista a lo largo de cada línea de ejercicio, mientras que las verticales se suprimen, lo que mantiene la cuadrícula serena aun cuando esté muy llena. Funcionalmente, el libro es un registro de entrenamiento de siete días ofrecido en dos formatos de impresión. La hoja Landscape reúne los siete días en una página, con tres series por día y catorce filas de ejercicios. La hoja Portrait reparte la misma semana en bloques apilados de dos días, con lo que la capacidad aumenta a seis series y diez ejercicios por día. Un único campo Start Date gobierna todo el calendario: el primer día lo toma directamente y cada día siguiente suma uno, de modo que nunca hay que escribir las fechas ni los nombres de los días de la semana. Cada ejercicio ocupa dos filas: la superior, para las repeticiones, y la inferior, para la carga utilizada, lo que facilita la lectura de la progresión de una semana a otra. El comportamiento de impresión ya está configurado: ajuste al ancho, márgenes estrechos, cuadrículas ocultas y filas de título repetidas. El archivo solo contiene fórmulas, no incluye macros y utiliza etiquetas estándar en inglés empresarial en todo momento.
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