README.md

Worksets

I use Worksets for my personal workout programming.

Build

Run sbt assembly to create executable jar target/$scalaVersion/worksets-$version.

Example workout generator

This 4-day workout program uses worksetByE1RM builder, which determines actual weight on the bar based on past workout performance, desired RPE (rate of perceived exertion) and repetitions.

package worksets.program

import worksets._
import worksets.Ops._
import worksets.Predef._
import worksets.calendar._
import worksets.workouts.Dsl._

object Example4DayWorkout extends WorkoutGenerator:
  val weeklyProgram: WeeklyProgram =
    val squatDay: Workout = (
      workout
        exercise CompetitionSquat worksetByE1RM 8.rpe x 8 repeat 4
        exercise CompetitionBench worksetByE1RM 7.5.rpe x 8 repeat 3
        exercise WideGripBench worksetByE1RM 6.rpe x 9 repeat 4
      )
    val deadLiftDay: Workout = (
      workout
        exercise CompetitionDeadlift worksetByE1RM 8.rpe x 6 repeat 3
        exercise PendlayRowStandard worksetByE1RM 8.rpe x 5 repeat 3
        exercise BodyWeightPullups workset 80.kg x DynamicReps.AddOne at 7.rpe repeat 3
      )
    List[(Day, Workout)](
      Monday -> squatDay,
      Tuesday -> deadLiftDay,
      Thursday -> squatDay,
      Friday -> deadLiftDay
    )

My workflow

Start a training block

1. Decide on next block strategy and implement new program in worksets.program if needed
2. Set the desired workout generator in worksets.Config

Run existing training block

Generate weekly workout

1. Run ./worksets programNextWeek review and save the weekly program
2. Print the program and bring it to the weight room

Train

Follow the program and mark the completed sets on the printed workout plan

Log results

Run ./worksets enterResults for each workout day, adjusting the values which deviate from planned ones

Analyze

Check the trends (./worksets report) and modify the workout generator if needed:

$ ./target/scala-0.27/worksets-0.1 report

                 Deadlift /w Belt                Squat /w Belt                   Bench Press
                     3180 ┤╭───────╮                 3800 ┤     ╭───                 2560 ┤ ╭───────
                     2385 ┤│       ╰                 2850 ┤╭────╯                    1920 ┤╭╯
Volume               1590 ┤│                         1900 ┤│                         1280 ┤│
                      795 ┤│                          950 ┤│                          640 ┤│
                        0 ┼╯                            0 ┼╯                            0 ┼╯

                 Deadlift /w Belt                Squat /w Belt                   Bench Press
                        8 ┤╭────────                    8 ┤╭────────                    8 ┤╭────────
                        6 ┤│                            6 ┤│                            6 ┤│
Intensity               4 ┤│                            4 ┤│                            4 ┤│
                        2 ┤│                            2 ┤│                            2 ┤│
                        0 ┼╯                            0 ┼╯                            0 ┼╯

                 Deadlift /w Belt                Squat /w Belt                   Bench Press
                      180 ┤  ╭╮                       129 ┤  ╭─────                   111 ┤╭───────
                      172 ┼╮╭╯╰───╮                   128 ┤  │                        109 ┤│
E1RM                  164 ┤╰╯     │                   127 ┤  │                        106 ┤│
                      157 ┤       │                   127 ┤  │                        104 ┤│
                      149 ┤       ╰                   126 ┼──╯                        102 ┼╯

                  2020-W31 .. 2020-W42
                    34420 ┤         ╭─
                    27724 ┤    ╭─╮╭─╯
Weekly vol.         21028 ┼╮   │ ││
                    14331 ┤╰─╮ │ ╰╯
                     7635 ┤  ╰─╯

Repeat

After finishing workout week and weekly review, generate a new weekly workout program

Other

RPE

• RPE calculations are based on Mike Tuchscherer's RPE tables