Essential features¶
This notebook shows features of streprogen, the Python strength program generator.
Contributions to the code are welcome. :)
[1]:
!pip install streprogen matplotlib --quiet
Imports¶
[2]:
import matplotlib.pyplot as plt
from streprogen import Program
Program setup¶
[3]:
program = Program(
name="EssentialFeatures",
duration=8, # Weeks
reps_per_exercise=25,
units="kg", # Typically 'kg', 'lbs' or '' (empty)
round_to=5,
)
with program.Day():
program.DynamicExercise(name="Bench", start_weight=80)
# The repetition range can be specified as follows
program.DynamicExercise(name="Squats", start_weight=100,
min_reps=3, max_reps=8)
# A static exercise, which repeats every week
program.StaticExercise("Curls", "3 x 12")
with program.Day():
# Specify the increase manually (defaut is 1.5 % per week)
# Starting at 100kg, 2 % per weeks means 16 % in 8 weeks
program.DynamicExercise(name="Deadlifts", start_weight=100,
percent_inc_per_week=2)
# If you prefer, the `final_weight` parameter can be used
program.DynamicExercise(name="Squats",
start_weight=90, final_weight=110)
# Default names are 'Day 1', 'Day 2', ..., but can be specified manually
with program.Day("Saturday"):
# An individual exercise can deviate from the global program repetition setting
program.DynamicExercise(name="Deadlifts", start_weight=100, reps=15)
# Or from the default rounding
program.DynamicExercise(name="Curls", start_weight=30, round_to=2)
Render the program¶
[4]:
# Do the computations and render a program. Might take a few seconds.
program.render()
Print and save the program¶
[5]:
print(program)
----------------------------------------------------------------
Program: EssentialFeatures
Program parameters
duration: 8
reps_per_exercise: 25
intensity: 83
units: kg
----------------------------------------------------------------
Exercise information
Day 1
Bench 80kg -> 89.6kg
reps: [3, 8] weekly inc.: 1.5%
Squats 100kg -> 112kg
reps: [3, 8] weekly inc.: 1.5%
Curls 3 x 12
Day 2
Deadlifts 100kg -> 116kg
reps: [3, 8] weekly inc.: 2.0%
Squats 90kg -> 110kg
reps: [3, 8] weekly inc.: 2.8%
Saturday
Deadlifts 100kg -> 112kg
reps: [3, 8] weekly inc.: 1.5%
Curls 30kg -> 33.6kg
reps: [3, 8] weekly inc.: 1.5%
----------------------------------------------------------------
Program
Week 1
Day 1
Bench 8 x 60kg 7 x 65kg 7 x 65kg 7 x 65kg
Squats 8 x 75kg 7 x 80kg 7 x 80kg 7 x 80kg
Curls 3 x 12
Day 2
Deadlifts 8 x 75kg 7 x 80kg 7 x 80kg 7 x 80kg
Squats 8 x 70kg 7 x 70kg 7 x 70kg 7 x 70kg
Saturday
Deadlifts 7 x 80kg 6 x 80kg 6 x 80kg
Curls 8 x 22kg 7 x 24kg 7 x 24kg 7 x 24kg
Week 2
Day 1
Bench 7 x 65kg 7 x 65kg 6 x 65kg 5 x 70kg 5 x 70kg
Squats 7 x 80kg 7 x 80kg 6 x 85kg 5 x 85kg 5 x 85kg
Curls 3 x 12
Day 2
Deadlifts 7 x 80kg 7 x 80kg 6 x 85kg 5 x 85kg 5 x 85kg
Squats 7 x 75kg 7 x 75kg 6 x 75kg 5 x 80kg 5 x 80kg
Saturday
Deadlifts 7 x 80kg 6 x 85kg 5 x 85kg
Curls 7 x 24kg 7 x 24kg 6 x 24kg 5 x 26kg 5 x 26kg
Week 3
Day 1
Bench 7 x 65kg 6 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg
Squats 7 x 80kg 6 x 85kg 5 x 90kg 5 x 90kg 5 x 90kg
Curls 3 x 12
Day 2
Deadlifts 7 x 85kg 6 x 85kg 5 x 90kg 5 x 90kg 5 x 90kg
Squats 7 x 75kg 6 x 80kg 5 x 80kg 5 x 80kg 5 x 80kg
Saturday
Deadlifts 6 x 85kg 6 x 85kg 5 x 90kg
Curls 7 x 24kg 6 x 26kg 5 x 26kg 5 x 26kg 5 x 26kg
Week 4
Day 1
Bench 6 x 70kg 6 x 70kg 5 x 70kg 5 x 70kg 4 x 75kg
Squats 6 x 85kg 6 x 85kg 5 x 90kg 5 x 90kg 4 x 95kg
Curls 3 x 12
Day 2
Deadlifts 6 x 90kg 6 x 90kg 5 x 90kg 5 x 90kg 4 x 95kg
Squats 6 x 80kg 6 x 80kg 5 x 85kg 5 x 85kg 4 x 90kg
Saturday
Deadlifts 6 x 85kg 5 x 90kg 5 x 90kg
Curls 6 x 26kg 6 x 26kg 5 x 26kg 5 x 26kg 4 x 28kg
Week 5
Day 1
Bench 6 x 70kg 5 x 75kg 5 x 75kg 4 x 75kg 4 x 75kg
Squats 6 x 90kg 5 x 90kg 5 x 90kg 4 x 95kg 4 x 95kg
Curls 3 x 12
Day 2
Deadlifts 6 x 90kg 5 x 95kg 5 x 95kg 4 x 95kg 4 x 95kg
Squats 6 x 85kg 5 x 85kg 5 x 85kg 4 x 90kg 4 x 90kg
Saturday
Deadlifts 6 x 90kg 5 x 90kg 4 x 95kg
Curls 6 x 26kg 5 x 28kg 5 x 28kg 4 x 28kg 4 x 28kg
Week 6
Day 1
Bench 6 x 70kg 5 x 75kg 4 x 75kg 4 x 75kg 4 x 75kg
Squats 6 x 90kg 5 x 90kg 4 x 95kg 4 x 95kg 4 x 95kg
Curls 3 x 12
Day 2
Deadlifts 6 x 90kg 5 x 95kg 4 x 100kg 4 x 100kg 4 x 100kg
Squats 6 x 85kg 5 x 90kg 4 x 90kg 4 x 90kg 4 x 90kg
Saturday
Deadlifts 5 x 90kg 5 x 90kg 4 x 95kg
Curls 6 x 26kg 5 x 28kg 4 x 28kg 4 x 28kg 4 x 28kg
Week 7
Day 1
Bench 5 x 75kg 5 x 75kg 4 x 75kg 4 x 75kg 3 x 80kg
Squats 5 x 95kg 5 x 95kg 4 x 95kg 4 x 95kg 3 x 100kg
Curls 3 x 12
Day 2
Deadlifts 5 x 95kg 5 x 95kg 4 x 100kg 4 x 100kg 3 x 105kg
Squats 5 x 90kg 5 x 90kg 4 x 95kg 4 x 95kg 3 x 100kg
Saturday
Deadlifts 5 x 95kg 4 x 95kg 4 x 95kg
Curls 5 x 28kg 5 x 28kg 4 x 30kg 4 x 30kg 3 x 30kg
Week 8
Day 1
Bench 5 x 75kg 4 x 80kg 4 x 80kg 4 x 80kg 3 x 80kg
Squats 5 x 95kg 4 x 100kg 4 x 100kg 4 x 100kg 3 x 100kg
Curls 3 x 12
Day 2
Deadlifts 5 x 100kg 4 x 100kg 4 x 100kg 4 x 100kg 3 x 105kg
Squats 5 x 95kg 4 x 95kg 4 x 95kg 4 x 95kg 3 x 100kg
Saturday
Deadlifts 5 x 95kg 4 x 100kg 3 x 100kg
Curls 5 x 28kg 4 x 30kg 4 x 30kg 4 x 30kg 3 x 30kg
----------------------------------------------------------------
Export the program as .html or .tex, then to .pdf¶
A .html file can be printed directly from your browser, or printed to a .pdf from your browser.
[6]:
# Save the program as a HTML file
with open("EssentialFeatures.html", "w", encoding="utf-8") as file:
# Control table width (number of sets) by passing the 'table_width' argument
file.write(program.to_html(table_width=6))
Use a .tex to generate .pdf if you have LaTeX installed, or use:
- latexbase.com from your browser.
[7]:
# If you have LaTeX installed on your system, you can render a program to .tex
# Alternatively, you can paste the LaTeX into: https://latexbase.com/
print(program.to_tex(table_width=6))
% -----------------------------------------------
% Package imports
% -----------------------------------------------
\documentclass[12pt, a4paper]{article}% 'twoside' for printing
\usepackage[utf8]{inputenc}% Allow input to be UTF-8
\usepackage[margin=2cm]{geometry}% May be used to set margins
% -----------------------------------------------
% Document start
% -----------------------------------------------
\begin{document}
\large
\section*{Program: EssentialFeatures}
This program was made using \verb|streprogen|,
the Python strength program generator.
The latest version can be found at \\
\verb|https://pypi.python.org/pypi/streprogen/|.
\section*{Program parameters}
\begin{tabular}{l|l}
\textbf{Parameter} & \textbf{Value} \\ \hline
\verb|duration| & 8 \\
\verb|reps_per_exercise| & 25 \\
\verb|intensity| & 83 \\
\verb|units| & kg
\end{tabular}
\section*{Exercise information}
\begin{tabular}{llllll}
\textbf{Exercise} & \textbf{Start} & \textbf{End} & \textbf{Reps min}
& \textbf{Reps max} & \textbf{Weekly increase} \\ \hline
\textbf{ Day 1 } & & & & & \\ \hline
\hspace{0.5em}Bench &
80 kg &
89.6 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Squats &
100 kg &
112 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\textbf{ Day 2 } & & & & & \\ \hline
\hspace{0.5em}Deadlifts &
100 kg &
116 kg &
3 & 8 &
2.0\%\\
\hspace{0.5em}Squats &
90 kg &
110 kg &
3 & 8 &
2.8\%\\
\textbf{ Saturday } & & & & & \\ \hline
\hspace{0.5em}Deadlifts &
100 kg &
112 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Curls &
30 kg &
33.6 kg &
3 & 8 &
1.5\%\\
\end{tabular}
\clearpage
\section*{Program}
\subsection*{\hspace{0.25em} Week 1 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 60kg
& 7 x 65kg
& 7 x 65kg
& 7 x 65kg
&
\\
\hspace{0.75em} Squats
& 8 x 75kg
& 7 x 80kg
& 7 x 80kg
& 7 x 80kg
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 8 x 75kg
& 7 x 80kg
& 7 x 80kg
& 7 x 80kg
&
\\
\hspace{0.75em} Squats
& 8 x 70kg
& 7 x 70kg
& 7 x 70kg
& 7 x 70kg
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} Saturday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 80kg
& 6 x 80kg
& 6 x 80kg
&
&
\\
\hspace{0.75em} Curls
& 8 x 22kg
& 7 x 24kg
& 7 x 24kg
& 7 x 24kg
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 2 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 65kg
& 7 x 65kg
& 6 x 65kg
& 5 x 70kg
& 5 x 70kg
\\
\hspace{0.75em} Squats
& 7 x 80kg
& 7 x 80kg
& 6 x 85kg
& 5 x 85kg
& 5 x 85kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 80kg
& 7 x 80kg
& 6 x 85kg
& 5 x 85kg
& 5 x 85kg
\\
\hspace{0.75em} Squats
& 7 x 75kg
& 7 x 75kg
& 6 x 75kg
& 5 x 80kg
& 5 x 80kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Saturday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 80kg
& 6 x 85kg
& 5 x 85kg
&
&
\\
\hspace{0.75em} Curls
& 7 x 24kg
& 7 x 24kg
& 6 x 24kg
& 5 x 26kg
& 5 x 26kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 3 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 65kg
& 6 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
\\
\hspace{0.75em} Squats
& 7 x 80kg
& 6 x 85kg
& 5 x 90kg
& 5 x 90kg
& 5 x 90kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 85kg
& 6 x 85kg
& 5 x 90kg
& 5 x 90kg
& 5 x 90kg
\\
\hspace{0.75em} Squats
& 7 x 75kg
& 6 x 80kg
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Saturday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 85kg
& 6 x 85kg
& 5 x 90kg
&
&
\\
\hspace{0.75em} Curls
& 7 x 24kg
& 6 x 26kg
& 5 x 26kg
& 5 x 26kg
& 5 x 26kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 4 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 70kg
& 6 x 70kg
& 5 x 70kg
& 5 x 70kg
& 4 x 75kg
\\
\hspace{0.75em} Squats
& 6 x 85kg
& 6 x 85kg
& 5 x 90kg
& 5 x 90kg
& 4 x 95kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 90kg
& 6 x 90kg
& 5 x 90kg
& 5 x 90kg
& 4 x 95kg
\\
\hspace{0.75em} Squats
& 6 x 80kg
& 6 x 80kg
& 5 x 85kg
& 5 x 85kg
& 4 x 90kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Saturday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 85kg
& 5 x 90kg
& 5 x 90kg
&
&
\\
\hspace{0.75em} Curls
& 6 x 26kg
& 6 x 26kg
& 5 x 26kg
& 5 x 26kg
& 4 x 28kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 5 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 70kg
& 5 x 75kg
& 5 x 75kg
& 4 x 75kg
& 4 x 75kg
\\
\hspace{0.75em} Squats
& 6 x 90kg
& 5 x 90kg
& 5 x 90kg
& 4 x 95kg
& 4 x 95kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 90kg
& 5 x 95kg
& 5 x 95kg
& 4 x 95kg
& 4 x 95kg
\\
\hspace{0.75em} Squats
& 6 x 85kg
& 5 x 85kg
& 5 x 85kg
& 4 x 90kg
& 4 x 90kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Saturday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 90kg
& 5 x 90kg
& 4 x 95kg
&
&
\\
\hspace{0.75em} Curls
& 6 x 26kg
& 5 x 28kg
& 5 x 28kg
& 4 x 28kg
& 4 x 28kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 6 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 70kg
& 5 x 75kg
& 4 x 75kg
& 4 x 75kg
& 4 x 75kg
\\
\hspace{0.75em} Squats
& 6 x 90kg
& 5 x 90kg
& 4 x 95kg
& 4 x 95kg
& 4 x 95kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 90kg
& 5 x 95kg
& 4 x 100kg
& 4 x 100kg
& 4 x 100kg
\\
\hspace{0.75em} Squats
& 6 x 85kg
& 5 x 90kg
& 4 x 90kg
& 4 x 90kg
& 4 x 90kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Saturday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 90kg
& 5 x 90kg
& 4 x 95kg
&
&
\\
\hspace{0.75em} Curls
& 6 x 26kg
& 5 x 28kg
& 4 x 28kg
& 4 x 28kg
& 4 x 28kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 7 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 5 x 75kg
& 5 x 75kg
& 4 x 75kg
& 4 x 75kg
& 3 x 80kg
\\
\hspace{0.75em} Squats
& 5 x 95kg
& 5 x 95kg
& 4 x 95kg
& 4 x 95kg
& 3 x 100kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 95kg
& 5 x 95kg
& 4 x 100kg
& 4 x 100kg
& 3 x 105kg
\\
\hspace{0.75em} Squats
& 5 x 90kg
& 5 x 90kg
& 4 x 95kg
& 4 x 95kg
& 3 x 100kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Saturday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 95kg
& 4 x 95kg
& 4 x 95kg
&
&
\\
\hspace{0.75em} Curls
& 5 x 28kg
& 5 x 28kg
& 4 x 30kg
& 4 x 30kg
& 3 x 30kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 8 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 5 x 75kg
& 4 x 80kg
& 4 x 80kg
& 4 x 80kg
& 3 x 80kg
\\
\hspace{0.75em} Squats
& 5 x 95kg
& 4 x 100kg
& 4 x 100kg
& 4 x 100kg
& 3 x 100kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 100kg
& 4 x 100kg
& 4 x 100kg
& 4 x 100kg
& 3 x 105kg
\\
\hspace{0.75em} Squats
& 5 x 95kg
& 4 x 95kg
& 4 x 95kg
& 4 x 95kg
& 3 x 100kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Saturday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 95kg
& 4 x 100kg
& 3 x 100kg
&
&
\\
\hspace{0.75em} Curls
& 5 x 28kg
& 4 x 30kg
& 4 x 30kg
& 4 x 30kg
& 3 x 30kg
\\
\end{tabular}
\end{document}
