Workout Randomizer

[elnahasadam]

Hi all,

I am trying to make a randomizer in Excel to randomize my workouts. I currently have 4 workout lists in Excel: Abs, Arms, Chest, and Legs. The lists are made of strings with no numbers. What I want to do, is to have 3 different buttons, each for a different day (Arm, Chest, and Leg). Upon pressing the button, I want a table with workouts randomly selected from the respective list to be generated in Excel, but I also want each of the workouts to have some of the workouts from the Abs section as well. For example, if it is "Arm Day", I want to press an "Arm Day" button and a table is generated for me with randomly selected arm workouts, but also randomly selected ab workouts as well. Then when the next day comes and I press the "Chest Day" button, I want it to generate a similar table that pops up directly underneath the table the day before (so the previous day doesn't get deleted). Does anyone know how I can go about creating this? I only know the basics of Excel but I would like to learn how this may be possible because it is going to be my Christmas present to a friend.

I would also like the table to have the date and the workout type listed (such as "Arm Day") but these are additional aspects that do not necessarily need to be added immediately.
Thank you.

*In the picture, the blue highlighted cells are cells that I have not come up for workouts for but they may be filled later in case I can think of a new workout so I would also like those included too.*

 

[RasGhul]

Hi Elna,

I've built the following see if this suits, the formula randbetween generates random numbers when the sheet calculates.
Click the Refresh shape and find a workout set that suits, click Record shape and copy each workout day to the workout table below the builder area (Workout Log header should be from A22)
You can click the Clear log button at any time to Clear the log for a new workout week.

• Workout Log B2 Automatically changes date based on today
• Workout Log B3 you can set how many Sets you need up to 12 max
• Workout Log B4 there is a drop down for Muscle group or you can build Shapes to change the Group
• On the Workout Table Tab you can enter more exercises to add to your regime and makes the random workout numbers

** Note that the Abs exercise split depends on how many movements you have in the selected group

This is the Workout builder area, you can refresh, record your Workout

Workout Randomizer_elnahasa.xlsm
	A	B	C	D	E	F
2	Today	2/12/2021
3	Sets	8
4	Group	Shoulder / Arm
5
6	Date	Group Day	Sets	(R) Workouts #	Group	Exercise
7	Thu	Shoulder / Arm	1	40	Shoulder / Arm	Cross Curls 3x5
8	Thu	Shoulder / Arm	2	36	Shoulder / Arm	Shoulder Shrugs 2x15
9	Thu	Shoulder / Arm	3	35	Abs	Penguins 1min
10	Thu	Shoulder / Arm	4	29	Abs	Leg Raise Pull-up Bar 1min
11	Thu	Shoulder / Arm	5	27	Shoulder / Arm	Bicep Curls 3x5
12	Thu	Shoulder / Arm	6	26	Shoulder / Arm	Seated Cable Curls 3x8
13	Thu	Shoulder / Arm	7	24	Shoulder / Arm	Arnolds 3x6
14	Thu	Shoulder / Arm	8	21	Shoulder / Arm	Hammer Curls 3x6
Workout Log

Cell Formulas
Range	Formula
A7:A14	A7	=IF(C7="","",$B$2)
B7:B14	B7	=IF(C7="","",$B$4)
C7:C14	C7	=IF(ROWS($C$7:C7)>$B$3,"",ROWS($C$7:C7))
D7:D14	D7	=IFERROR(LARGE(UNIQUE(FILTER(Table1[Random],Table1[Random]<>"")),C7),"")
E7:E14	E7	=IF(D7="","",INDEX(Table1[Group],MATCH(D7,Table1[Random],0)))
F7:F14	F7	=IF(D7="","",INDEX(Table1[Exercise],MATCH(D7,Table1[Random],0)))

Cells with Conditional Formatting
Cell	Condition		Cell Format	Stop If True
A7:F18	Expression	=ISNUMBER($C7)	text	NO

Cells with Data Validation
Cell	Allow	Criteria
B4	List	=Group

Workout Table Tab (Table1)

Workout Randomizer_elnahasa.xlsm
	A	B	C	D	E
1	Group	Exercise	Random		Excercises
2	Abs	Weighted Plank 1min	2		Abs
3	Abs	Russian Twists 1min	9		Shoulder / Arm
4	Abs	Supermans 1min	11		Chest / Back
5	Abs	Sally Push up 1min	13		Legs / Lumbar
6	Abs	6 inches Weighted 1min	9
7	Abs	Flutter Kicks 1min	3
8	Abs	Bicycle 1min	17
9	Abs	Leg Raises 1min	18
10	Abs	Leg Raise Pull-up Bar 1min	29
11	Abs	Sally Plank 1min	17
12	Abs	Penguins 1min	35
13	Shoulder / Arm	Bicep Curls 3x5	27
14	Shoulder / Arm	Tricep Ext 3x6	10
15	Shoulder / Arm	Strict Press 3x6	35
16	Shoulder / Arm	Cross Curls 3x5	40
17	Shoulder / Arm	Hammer Curls 3x6	21
18	Shoulder / Arm	Cable Curls 3x7	12
19	Shoulder / Arm	Seated Cable Curls 3x8	26
20	Shoulder / Arm	Weighted Tricep Dips 3x9	35
21	Shoulder / Arm	Shoulder Shrugs 2x15	36
22	Shoulder / Arm	Concentration curls 3x5	17
23	Shoulder / Arm	Shoulder Press 3x6	2
24	Shoulder / Arm	Arnolds 3x6	24
25	Shoulder / Arm	Strict Arm Strict Press 3x5	21
26	Chest / Back	Front Raises 3x6
27	Chest / Back	Bench 3x7
28	Chest / Back	Inclined Bench 3x8
29	Chest / Back	Bench Press Dumbells 3x9
30	Chest / Back	Inclined Bench Press DB 3x5
31	Chest / Back	Upright Rows 3x6
32	Chest / Back	Single Arm Upright Rows 3x6
33	Chest / Back	Decline Bench Press 3x5
34	Chest / Back	Renegade Rows 3x6
35	Chest / Back	Push up Series 3x7
36	Chest / Back	Single Arm Rows 3x8
37	Chest / Back	Lat Pulldowns 3x9
38	Chest / Back	Chest Fly 3x8
39	Chest / Back	Burpess / Manmakers 3x8
40	Legs / Lumbar	Squats 2x15
41	Legs / Lumbar	Deadlifts 3x5
42	Legs / Lumbar	Goblet Squats 3x6
43	Legs / Lumbar	Bar Lunges 3x6
Workout Table

Cell Formulas
Range	Formula
E2:E5	E2	=UNIQUE(Table1[Group])
C2:C43	C2	=IF(OR([@Group]="Abs",[@Group]='Workout Log'!$B$4),RANDBETWEEN(1,COUNTA([Group])),"")
Dynamic array formulas.

Create a Rectangle: Rounded Corners Shape "Refresh" assign the follow code

' Macro1 Macro
'
    Calculate

Create a Rectangle: Rounded Corners Shape "Record"

Dim rg As Range

Set rg = ThisWorkbook.Worksheets("Workout Log").Range("Workout")

Application.ScreenUpdating = False

rg.Select
    Selection.Copy
        ThisWorkbook.Worksheets("Workout Log").Range("A10000").End(xlUp).Offset(1).Select
    Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
        :=False, Transpose:=False
    Application.CutCopyMode = False
ThisWorkbook.Worksheets("Workout Log").Range("B4").Select

Application.ScreenUpdating = True

Create a Rectangle: Rounded Corners Shape "Clear Log"

Dim rec As Range

Set rec = ThisWorkbook.Worksheets("Workout Log").Range("A22").CurrentRegion

rec.Offset(1).ClearContents

Create a Rectangle: Rounded Corners Shape "Chest / Back"

Sheets("Workout Log").Range("b4").Value = "Chest / Back"

repeat shapes for "Legs / Lumbar" & "Shoulder Arm"

Workout Regime ( List Layout based on Workout Table1) I have this next to the Workout builder on my sheet

Workout Randomizer_elnahasa.xlsm
	H	I	J	K
1	Abs	Shoulder / Arm	Chest / Back	Legs / Lumbar
2	Weighted Plank 1min	Bicep Curls 3x5	Front Raises 3x6	Squats 2x15
3	Russian Twists 1min	Tricep Ext 3x6	Bench 3x7	Deadlifts 3x5
4	Supermans 1min	Strict Press 3x6	Inclined Bench 3x8	Goblet Squats 3x6
5	Sally Push up 1min	Cross Curls 3x5	Bench Press Dumbells 3x9	Bar Lunges 3x6
6	6 inches Weighted 1min	Hammer Curls 3x6	Inclined Bench Press DB 3x5
7	Flutter Kicks 1min	Cable Curls 3x7	Upright Rows 3x6
8	Bicycle 1min	Seated Cable Curls 3x8	Single Arm Upright Rows 3x6
9	Leg Raises 1min	Weighted Tricep Dips 3x9	Decline Bench Press 3x5
10	Leg Raise Pull-up Bar 1min	Shoulder Shrugs 2x15	Renegade Rows 3x6
11	Sally Plank 1min	Concentration curls 3x5	Push up Series 3x7
12	Penguins 1min	Shoulder Press 3x6	Single Arm Rows 3x8
13		Arnolds 3x6	Lat Pulldowns 3x9
14		Strict Arm Strict Press 3x5	Chest Fly 3x8
15			Burpess / Manmakers 3x8
Workout Log

Cell Formulas
Range	Formula
H2:H12,K2:K5,J2:J15,I2:I14	H2	=FILTER(Table1[Exercise],Table1[Group]=H$1)
Dynamic array formulas.

Workout Log example

Workout Randomizer_elnahasa.xlsm
	A	B	C	D	E	F
22	Date		Sets	(R) Workouts #	Group	Exercise
23	Wed	Shoulder / Arm	1	42	Shoulder / Arm	Seated Cable Curls 3x8
24	Wed	Shoulder / Arm	2	41	Shoulder / Arm	Shoulder Shrugs 2x15
25	Wed	Shoulder / Arm	3	40	Abs	Leg Raise Pull-up Bar 1min
26	Wed	Shoulder / Arm	4	37	Abs	Bicycle 1min
27	Thu	Shoulder / Arm	1	39	Shoulder / Arm	Strict Press 3x6
28	Thu	Shoulder / Arm	2	33	Shoulder / Arm	Seated Cable Curls 3x8
29	Thu	Shoulder / Arm	3	32	Shoulder / Arm	Shoulder Press 3x6
30	Thu	Shoulder / Arm	4	31	Shoulder / Arm	Concentration curls 3x5
Workout Log

Cells with Conditional Formatting
Cell	Condition		Cell Format	Stop If True
A7:F18,A23:F51	Expression	=ISNUMBER($C7)	text	NO