This script will create a 12 week lifting program based on your 1 rep maxes

make_prog

#!/usr/bin/env bash

# VARIABLES
##################################
weeks[1]='70:5'
weeks[2]='75:3'
weeks[3]='80:1'
weeks[4]='75:5'
weeks[5]='80:3'
weeks[6]='85:1'
weeks[7]='80:5'
weeks[8]='85:3'
weeks[9]='90:1'
weeks[10]='85:5'
weeks[11]='90:3'
weeks[12]='95:1'
TXT_BLD=$(tput bold)
TXT_RST=$(tput sgr0)
TXT_GRN=$(tput setaf 2)

# FUNCTIONS
##################################
echo.help () { 
# Displays help and usage information
	cat <<EOF

This script will create a 12 week lifting program based on your 1 rep maxes.

Usage: $(basename "$0") -d 350 -b 250 -s 350
       $(basename "$0") [-h] -d deadlift_max -b bench_max -s squat_max

	-h	Print help output.
	-d	Specify your 1 rep deadlift max.
	-b	Specify your 1 rep bench press max.
	-s	Specify your 1 rep squat max.

EOF
	exit 10
}
calc_percent () {
	local max
	local per
	max=$1
	per=$2
	per=$(awk -v p="$per" 'BEGIN{ print p / 100 }')
	awk -v p="$per" -v m="$max" 'BEGIN{ printf("%.0f", m * p) }'
}
print_week () {
	local week=$1
	local wper=$2
	local wrep=$3
	local bench=$(calc_percent "$mbench" "$wper")
	local dead=$(calc_percent "$mdead" "$wper")
	local squat=$(calc_percent "$msquat" "$wper")
	printf '%25s\n\n' "${TXT_BLD}----------Week ${week}----------${TXT_RST}"
	for i in squat bench dead; do
		for ((n=1;n<=5;n++)); do
			printf '%18s%15s\n' "${TXT_GRN}${i}${TXT_RST}:" "${!i} x ${wrep}"
		done
		echo
	done
}

# ARGUMENTS
##################################
(($#<1)) && echo.help
while getopts b:d:s:h opt; do
	case $opt in
		h)	echo.help;;
		b)	mbench=$OPTARG;;
		d)	mdead=$OPTARG;;
		s)	msquat=$OPTARG;;
		*)	printf '%s\n' "Unknown Option: $opt" >&2; echo.help;;
	esac
done

# RUN
##################################
for ((w=1;w<=12;w++)); do
	p=$(awk -F\: '{print $1}' <<<"${weeks[w]}")
	r=$(awk -F\: '{print $2}' <<<"${weeks[w]}")
	print_week "$w" "$p" "$r"
done