I have been toying with a weekly workout generator and I have come up with something I like quite a bit.
I’d be happy to share it with anyone who wants to take a look.
Here are the basics. I built this to work out 5 times over 8 days, following a basic Westside style split on workout days 1-4. Workout 5 is a random GPP or Energy system workout.
All of the assistance movements are random in the set/rep scheme. There are 4 movements in addition to the main move. They are done in 2 supersets each in the rep scheme designated by the spreadsheet.
The assistance moves are flexible. For example, if it is a lat day, and the scheme calls for low reps, I’ll do weighted chins, but if it’s higher reps I might do prone supported rows.
It sounds complicated to me as I read this, but it really isn’t. Simply open the file, write down the next 5 workouts, and go.
When you get the spreadsheet, simply put the cursor in an empty cell and hit delete, and the sheet will recalculate and you’ll get a good feel for how randon it is.