stronglifts5x5.rb

stronglifts5x5.rb

days = ["Mon", "Wed", "Fri"]
exercises = [:squat, :bench_press, :barbell_rows, :overhead_press, :deadlift]

weights = {}

workout_a = [:squat, :bench_press, :barbell_rows]
workout_b = [:squat, :overhead_press, :deadlift]

exercises.each do |e|
    weights[e] ||= {:weight => 45, :multiplier => 5}
end

weights[:deadlift] = {:weight => 95, :multiplier => 10}
weights[:barbell_rows] = {:weight => 65, :multiplier => 5}



def side w
    return " just the bar" unless w > 45
    
    s = 0.5 * (w - 45)
    s = s % 5 == 0 ? "#{s}" : "#{s - (s % 5)} + #{s % 5}"
    "#{s} lbs each side"
end


ab = false
12.times do |week|
    puts "\n\nweek #{week + 1}"
    3.times do |day|
       puts "  #{days[day]}"
       workout = (ab = !ab) ? workout_a : workout_b
       workout.each do |e|
           sets = e == :deadlift ? 1 : 5
           puts "    #{sets}x5 #{e.to_s} #{weights[e][:weight]}lbs (#{side weights[e][:weight]})"
           weights[e][:weight] += weights[e][:multiplier]
       end
    end
end