https://github.com/tommyod/streprogen
The Python strength program generator.
https://github.com/tommyod/streprogen
fitness health program strength training
Last synced: 2 months ago
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The Python strength program generator.
- Host: GitHub
- URL: https://github.com/tommyod/streprogen
- Owner: tommyod
- License: gpl-3.0
- Created: 2017-07-27T16:01:07.000Z (about 8 years ago)
- Default Branch: master
- Last Pushed: 2025-07-28T17:43:56.000Z (2 months ago)
- Last Synced: 2025-07-28T17:59:08.465Z (2 months ago)
- Topics: fitness, health, program, strength, training
- Language: Python
- Homepage: https://github.com/tommyod/streprogen/
- Size: 3.19 MB
- Stars: 39
- Watchers: 9
- Forks: 9
- Open Issues: 3
-
Metadata Files:
- Readme: README.rst
- License: LICENSE
Awesome Lists containing this project
README
Streprogen - the Python strength program generator.
===================================================
.. image:: https://badge.fury.io/py/streprogen.svg
:target: https://pypi.org/project/streprogen/
:alt: PyPi
.. image:: https://readthedocs.org/projects/streprogen/badge/?version=latest
:target: http://streprogen.readthedocs.io/en/latest/?badge=latest
:alt: Documentation Status
.. image:: https://github.com/tommyod/streprogen/workflows/Python%20CI/badge.svg?branch=master
:alt: Test Status
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 **stre**\ ngth **pro**\ gram **gen**\ erator) 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.
.. image:: https://raw.githubusercontent.com/tommyod/streprogen/master/docs/examples/streprogen_overview.png
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_.
(a) **Windows**: Open the Anaconda prompt from the start menu and run
``pip install streprogen``.
(b) **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.
.. _Python: http://www.python.org/
.. _Anaconda: https://www.continuum.io/downloads
.. _PyPI: https://pypi.org/project/streprogen/
Sample code
-----------------
.. code-block:: python
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)
.. code-block::
----------------------------------------------------------------
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
...
...