Streprogen - the Python strength program generator.

Install locally using pip install streprogen, or run live notebooks online.

Run code in your browser

If you don't have Python installed, you can run the code in your browser.

Learn how to make strength training programs

• Run code live: Essential Features
• Run code live: Intermediate Features
• Run code live: Advanced Features
• Run code live: Custom optimization

Example strength training program library

• Run code live: Example - Beginner 5x5
• Run code live: Example - Beginner 5x5 modified
• Run code live: Example - 3 day full body
• Run code live: Example - 3 day split with periodization
• Run code live: Example - Block periodization

Check out the example PDF output.

Multi-day meal planning

• Run code live: Meal Planning

Instructions for live code: Click "Runtime", then "Run all". To download a saved file, click on the arrow on the top left, left click the file and "Download". A downloaded .html file can be printed from your local browser.

Project summary

Streprogen (short for strength program generator) is a Python 3.6+ package which allows the user to easily create dynamic, flexible strength training programs. The main features are:

• Sensible defaults: We aim for sensible default values for all input parameters, giving the novice strength athlete some guidance on parameter selection. The software will raise warnings for unreasonable input parameters, but will still run.
• High level of customization: Every important parameter can be changed by the user. It is possible to create long-term training programs with several layers of periodization for advanced planning.
• Simple interface: The software should be usable even by people with little Python knowledge.
• Pretty output: Training programs may be saved as .txt, .html or .tex files. Print it and bring it to the gym.

Installation

Here's how to install the software on your local machine.

1. Download Anaconda distribution of Python 3.x from the Anaconda Website.
2. Install streprogen from PyPI.
   1. Windows: Open the Anaconda prompt from the start menu and run pip install streprogen.
   2. Linux: Open the terminal and run pip install streprogen.
3. Open a Python Editor (such as Spyder, which comes with Anaconda).
4. Copy the example below and run it to get started.

Sample code

from streprogen import Program

# Create an 8-week program, rounding every exercise to nearest unit og 5kg
program = Program("My first program!", duration=8, units="kg", round_to=5)

with program.Day("Day A"):
    program.DynamicExercise("Bench press", start_weight=80, min_reps=3, max_reps=8)
    program.DynamicExercise("Squats", start_weight=100, min_reps=3, max_reps=8)

with program.Day("Day B"):
    program.DynamicExercise("Deadlifts", start_weight=100, min_reps=2, max_reps=7)
    program.StaticExercise("Curls", "3 x 10 @ 18kg")

# Render the program, then print it
program.render()
print(program)

----------------------------------------------------------------
Program: My first program!

Program parameters
  duration: 8
  reps_per_exercise: 25
  intensity: 83
  units: kg
----------------------------------------------------------------
Exercise information
  Day A
   Bench press    80kg -> 89.6kg 
    reps: [3, 8]   weekly inc.: 1.5%
   Squats        100kg -> 112kg  
    reps: [3, 8]   weekly inc.: 1.5%
  Day B
   Deadlifts     100kg -> 112kg  
    reps: [2, 7]   weekly inc.: 1.5%
   Curls         3 x 10 @ 18kg
----------------------------------------------------------------
Program
 Week 1
  Day A
   Bench press   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   

  Day B
   Deadlifts     7 x 80kg   7 x 80kg   6 x 80kg   6 x 80kg   5 x 85kg   
   Curls         3 x 10 @ 18kg

 Week 2
  Day A
   Bench press   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   

  Day B
   Deadlifts     7 x 80kg   7 x 80kg   6 x 85kg   5 x 85kg   5 x 85kg   
   Curls         3 x 10 @ 18kg

 Week 3
  ...
   ...