For “free” to match all requirements see the api docs to spend time making your own ETL process for the shopify side of the part are here:
For the excel part of the process research microsofts docs.
For products data , for free, data see shopify-flow’s various triggers and the google sheets row connector then figure out a way to connect it to excel.
https://help.shopify.com/en/manual/shopify-flow/reference/triggers
https://help.shopify.com/en/manual/shopify-flow/reference/connectors
For serious business just use an app or existing service, these app make you time in money.
Otherwise if the spreadsheet have no value why spend time on automating them.
See services like zapier, make.com, retool, etc
See apps like matrixify,ez-exporter for setting up simple fast CSV spreadsheet based workflows.
For serious needs to automate data exports needing additional business logic or to fill in the gaps other ETL apps cannot handle see scriptable automation apps like mechanic to use email, FTP, webhooks, or http apis integrations.
https://tasks.mechanic.dev/?tags=CSV
If you need this type of automation explored then contact me by my email for services.
Contact info in forum signature.
ALWAYS please provide context, examples: store url, theme name, post url(s) , or any further detail in ALL correspondence.