I wrote an R script to help me generate my own workouts.<p>What it actually does is schedule (distribute) the desired muscle groups across days according to your specification of:<p><pre><code> - volume: # sets to do on each workout day of that muscle group
- frequency: # days between workout days of that muscle group
</code></pre>
The goal is to avoid having some days at the gym be huge (many exercises) while others are small (fewer exercises). The script uses simulated annealing to try to even out the schedule as much as possible.<p>I am afraid I do not have a website or write-up but the code is here: <a href="https://github.com/fabkury/caltre">https://github.com/fabkury/caltre</a>. I have been actually using this script for years and it has made my gym scheduling effortless. I can just focus on the "meta parameters", e.g.:<p>INPUT:<p><pre><code> muscle group,`X sets per training day`,`train every X
days`
back,9,4
chest,9,4
quads,8,4
biceps,7,3
shoulder,6,4
abdominal,4,2
calf,4,5
anterior forearm,5,6
posterior forearm,5,6
</code></pre>
OUTPUT:
It tells you what to do on each training day, as many days you want (it is an "infinite roll"). Here are 9 days to exemplify:<p><pre><code> day 1:
chest 9
biceps 7
day 2:
quads 8
abdominal 4
day 3:
back 9
calf 4
anterior forearm 5
day 4:
biceps 7
shoulder 6
abdominal 4
day 5:
chest 9
posterior forearm 5
day 6:
quads 8
abdominal 4
day 7:
back 9
biceps 7
day 8:
shoulder 6
abdominal 4
calf 4
day 9:
chest 9
anterior forearm 5
day X:
...
</code></pre>
Kind regards.