Welcome to your daily workout

Summary

This document is here to help you take the guesswork out of what to do at the gym. Studies have shown that resistance training is one of the best workouts you can do for your body. However, one of the challenges is knowing what to work on and tracking your progress as you go. Using this doc you will be able to randomly generate a workout for yourself each day, ensuring you are selecting the muscles you feel you’d like to work out, and keep a running log of your progress.

Step 1

The first step is to make a copy of this doc!

Copy this doc

⁠

This will be your own copy to track your workouts in.

Step 2

On the

Daily Workout

⁠

page, set your options.

Level - This is how difficult you’d like it to generate the exercises.

Muscle 1 and Muscle 2 - These are the muscle groups you want to work out. When selecting muscle groups, it is an excellent reminder to choose different muscle groups for each. Also, note any recent workouts and choose muscles that are not on cooldown (recently used).

Step 3

Generate your workout using the button! Using this will randomly generate 2 exercises, with 3 sets each.

Options

Here are a couple of quick options you can use.

If you want to create a longer workout, you can select more muscle groups and press generate again!

Next to each muscle selector is a button to add 1 set of a random exercise for that muscle.

Add more exercises to the ‘Data’ area and keep the list growing!

Step 4

Enjoy your workout, and remember to log your progress. Each set of exercises has a place so you can log your reps and weight. This will help you track your progress so you can keep hitting new heights!

Future Versions

Some features I’ll look at adding in the future:

Auto-generate reps and weight based on previously entered data (and create a starting weight for when blank).

Create a user profile area where you can log your goals and track your progress through photos.

Attach workout videos and instructions to each exercise so you can easily know how to do them correctly.

Add a cardio option!

And generate workouts based on type of workout (5x5, 3x10, HIIT, etc)

Want to print your doc?
This is not the way.

Try clicking the ⋯ next to your doc name or using a keyboard shortcut (

CtrlP

) instead.