๐โโ๏ธ Workout Calculator
The workout calculator and database is purely intended to provide inspiration. However, feel free to duplicate this Notion example for yourself and customize every formula to fit your needs. Below I will explain how to customize Reps, Sets and lbs.
This is a tour of my workout calculator inside Notion. I have it placed above my "Workout Log" of which tracks the reps and sets I actually accomplished that day. I use this calculator to quickly determine the minimum I need to accomplish at the gym in the coming days (a planning aid) as a result of my Area input. For example, when I select one of the areas from below, a predetermined number of Sets, Reps and lbs appear in the corresponding formula cells.
Areas:
Biceps
Triceps
Shoulders
Chest
Back
Quads
Hamstrings
Calves
Abs
Cardio
Next, I command each of these areas to produce specific results. Below is an example of my variable output:
VARIABLEs (I change these variables manually every 15 days)
Triceps and Biceps and Shoulders and Chest and Back โ 6 reps, 9 sets, 30lbs
Quads and Calves and Hamstrings โ 9 reps, 6 sets, 50lbs
Abs โ 15 reps, 3 sets, 0lbs
Cardio โ 2 miles
Customize Formulas
Change "Area 1" to suit what area label you are grabbing for a result.
I use "or" to group multiple properties that have the same result. (adjust as necessary)
Change number inside each "if string" to adjust value. (Every "If string" must begin with "If" and every string is separated by ",".
Remember to add or subtract number of parenthesis at the end of formula to meet requirements. (Notion will advise you on this requirement inside formula box)
Rep: if(contains(prop("Area 1"), "Triceps") or contains(prop("Area 1"), "Biceps") or contains(prop("Area 1"), "Shoulders") or contains(prop("Area 1"), "Chest") or contains(prop("Area 1"), "Back"), 6, if(contains(prop("Area 1"), "Quads") or contains(prop("Area 1"), "Calves") or contains(prop("Area 1"), "Hamstrings"), 9, if(contains(prop("Area 1"), "Abs"), 15, if(contains(prop("Area 1"), "Cardio"), 2, 0))))
Set: if(contains(prop("Area 1"), "Triceps") or contains(prop("Area 1"), "Biceps") or contains(prop("Area 1"), "Shoulders") or contains(prop("Area 1"), "Chest") or contains(prop("Area 1"), "Back"), 9, if(contains(prop("Area 1"), "Quads") or contains(prop("Area 1"), "Calves") or contains(prop("Area 1"), "Hamstrings"), 6, if(contains(prop("Area 1"), "Abs"), 3, if(contains(prop("Area 1"), "Cardio"), 1, 0))))
lbs: if(contains(prop("Area 1"), "Triceps") or contains(prop("Area 1"), "Biceps") or contains(prop("Area 1"), "Shoulders") or contains(prop("Area 1"), "Chest") or contains(prop("Area 1"), "Back"), 30, if(contains(prop("Area 1"), "Quads") or contains(prop("Area 1"), "Calves") or contains(prop("Area 1"), "Hamstrings"), 50, if(contains(prop("Area 1"), "Abs"), 0, if(contains(prop("Area 1"), "Cardio"), 0, 0))))