Exercise total sets calculator

[Folkemunne]

Here's a total weekly sets template I built using Meta Bind, to help me be aware of what muscles I'm favouring in my workout regime and to what degree.

While not strictly necessary, I've included a "total" with the idea that I'll make a new file for each week, so I can then track the number of sets for each muscle worked on a graph, along with measurements for the corresponding body part. So over time I'll be able to see what number of sets of triceps and biceps yielded the most growth in my arms, for instance.

In the future, I want to find a way to generalise the summary, so that it can be its own file that I embed, rather than being copied from week to week. In order to do this, I'll need to find a way for it to add together all the values of its subheading (i.e. "lats") without knowing what those subheadings were or how many of them there are, so that it'll work no matter what exercises I add. That'll also rule out the chance of human error in the summary.

---
total:
  abs: 6
  adductors: 9
  biceps: 23
  calves: 1.5
  chest: 6
  frontDeltoids: 12
  forearmFlexors: 18.5
  glutes: 12
  hamstrings: 6
  lateralDeltoids: 12
  lats: 13
  lowerBack: 10.5
  obliques: 3
  rearDeltoids: 12.5
  rotatorCuffs: 8
  quadriceps: 6
  trapezius: 13.5
  triceps: 15
  abductors: 0
  forearmExtensors: 0
  neck: 0
lats:
  d1_barbellRow: 3
  d1_pullUp: 4
  d5_pullUp: 3
  d5_row: 3
trapezius:
  d1_barbellRow: 3
  d3_uprightRow: 1.5
  d3_inclineRow: 3
  d4_deadlift: 1.5
  d5_row: 3
  d5_uprightRow: 1.5
rearDeltoids:
  d1_barbellRow: 3
  d1_pullUp: 2
  d3_inclineRow: 3
  d5_pullUp: 1.5
  d5_row: 3
biceps:
  d1_barbellRow: 1.5
  d1_pullUp: 2
  d1_curl: 3
  d3_uprightRow: 1.5
  d3_inclineRow: 1.5
  d3_curl: 3
  d5_pullUp: 1.5
  d5_row: 1.5
  d5_cableCurl: 3
  d5_inclineCurl: 3
  d5_uprightRow: 1.5
lowerBack:
  d1_barbellRow: 1.5
  d2_barbellSquat: 3
  d2_goodMorning: 3
  d4_deadlift: 3
forearmFlexors:
  d1_barbellRow: 1.5
  d1_pullUp: 2
  d1_curl: 3
  d3_inclineRow: 1.5
  d3_curl: 1.5
  d4_lunge: 1.5
  d4_deadlift: 1.5
  d5_pullUp: 1.5
  d5_row: 1.5
  d5_cableCurl: 1.5
  d5_inclineCurl: 1.5
rotatorCuffs:
  d1_barbellRow: 1.5
  d1_pullUp: 2
  d3_inclineRow: 1.5
  d5_pullUp: 1.5
  d5_row: 1.5
lateralDeltoids:
  d1_lateralRaise: 3
  d3_lateralRaise: 3
  d3_uprightRow: 3
  d5_uprightRow: 3
frontDeltoids:
  d1_lateralRaise: 1.5
  d2_inclineDumbbellPress: 3
  d3_lateralRaise: 1.5
  d3_uprightRow: 1.5
  d4_chestPress: 3
  d5_uprightRow: 1.5
triceps:
  d1_tricepsExtension: 3
  d2_inclineDumbbellPress: 1.5
  d3_pushdown: 3
  d4_chestPress: 1.5
  d5_skullcrusher: 3
  d5_tricepsExtension: 3
adductors:
  d2_barbellSquat: 3
  d2_goodMorning: 1.5
  d4_lunge: 3
  d4_deadlift: 1.5
glutes:
  d2_barbellSquat: 3
  d2_goodMorning: 3
  d4_lunge: 3
  d4_deadlift: 3
quadriceps:
  d2_barbellSquat: 3
  d4_lunge: 3
calves:
  d2_barbellSquat: 1.5
hamstrings:
  d2_goodMorning: 3
  d4_deadlift: 3
chest:
  d2_inclineDumbbellPress: 3
  d4_chestPress: 3
abs:
  d2_sitUp: 3
  d4_legRaise: 3
obliques:
  d2_sitUp: 1.5
  d4_legRaise: 1.5
d1_barbellRow: 3
d1_pullUp: 4
d1_lateralRaise: 3
d1_curl: 3
d1_tricepsExtension: 3
d2_barbellSquat: 3
d2_goodMorning: 3
d2_inclineDumbbellPress: 3
d2_sitUp: 3
d3_lateralRaise: 3
d3_uprightRow: 3
d3_inclineRow: 3
d3_curl: 3
d3_pushdown: 3
d4_chestPress: 3
d4_legRaise: 3
d4_lunge: 3
d4_deadlift: 3
d5_pullUp: 3
d5_row: 3
d5_cableCurl: 3
d5_inclineCurl: 3
d5_skullcrusher: 3
d5_tricepsExtension: 3
d5_uprightRow: 3
---


> [!summary]- Weekly sets
>
|  Muscle | Sets  |
|:---|---|
| [[Abdominals]] | `VIEW[ {abs.d2_sitUp} + {abs.d4_legRaise} + 0 ][math:total.abs]` |
| [[Abductors]] | `VIEW[ + 0 ][math:total.abductors]` |
| [[Adductors]] | `VIEW[ {adductors.d2_barbellSquat} + {adductors.d2_goodMorning} + {adductors.d4_lunge} + {adductors.d4_deadlift} + 0 ][math:total.adductors]` |
| [[Biceps]] | `VIEW[ {biceps.d1_barbellRow} + {biceps.d1_pullUp} + {biceps.d1_curl} + {biceps.d3_uprightRow} + {biceps.d3_inclineRow} + {biceps.d3_curl} + {biceps.d5_pullUp} + {biceps.d5_row} + {biceps.d5_cableCurl} + {biceps.d5_inclineCurl} + {biceps.d5_uprightRow} + 0 ][math:total.biceps]` |
| [[Calves]] | `VIEW[ {calves.d2_barbellSquat} + 0 ][math:total.calves]` |
| [[Chest]] | `VIEW[ {chest.d2_inclineDumbbellPress} + {chest.d4_chestPress} + 0 ][math:total.chest]` |
| [[Front Deltoid]] | `VIEW[ {frontDeltoids.d1_lateralRaise} + {frontDeltoids.d2_inclineDumbbellPress} + {frontDeltoids.d3_lateralRaise} + {frontDeltoids.d3_uprightRow} + {frontDeltoids.d4_chestPress} + {frontDeltoids.d5_uprightRow} + 0 ][math:total.frontDeltoids]` |
| [[Forearm Flexors]] | `VIEW[ {forearmFlexors.d1_barbellRow} + {forearmFlexors.d1_pullUp} + {forearmFlexors.d1_curl} + {forearmFlexors.d3_inclineRow} + {forearmFlexors.d3_curl} + {forearmFlexors.d4_lunge} + {forearmFlexors.d4_deadlift} + {forearmFlexors.d5_pullUp} + {forearmFlexors.d5_row} + {forearmFlexors.d5_cableCurl} + {forearmFlexors.d5_inclineCurl} + 0 ][math:total.forearmFlexors]` |
| [[Forearm Extensors]] | `VIEW[ + 0 ][math:total.forearmExtensors]` |
| [[Glutes]] | `VIEW[ {glutes.d2_barbellSquat} + {glutes.d2_goodMorning} + {glutes.d4_lunge} + {glutes.d4_deadlift} + 0 ][math:total.glutes]` |
| [[Hamstrings]] | `VIEW[ {hamstrings.d2_goodMorning} + {hamstrings.d4_deadlift} + 0 ][math:total.hamstrings]` |
| [[Lateral Deltoids]] | `VIEW[ {lateralDeltoids.d1_lateralRaise} + {lateralDeltoids.d3_lateralRaise} + {lateralDeltoids.d3_uprightRow} + {lateralDeltoids.d5_uprightRow} + 0 ][math:total.lateralDeltoids]` |
| [[Lats]] | `VIEW[{lats.d1_barbellRow} + {lats.d1_pullUp} + {lats.d5_pullUp} + {lats.d5_row} + 0 ][math:total.lats]` |
| [[Lower Back]] | `VIEW[ {lowerBack.d1_barbellRow} + {lowerBack.d2_barbellSquat} + {lowerBack.d2_goodMorning} + {lowerBack.d4_deadlift} + 0 ][math:total.lowerBack]` |
| [[Neck]] | `VIEW[ + 0 ][math:total.neck]` |
| [[Obliques]] | `VIEW[ {obliques.d2_sitUp} + {obliques.d4_legRaise}][math:total.obliques]` |
| [[Rear Deltoids]] | `VIEW[ {rearDeltoids.d1_barbellRow} + {rearDeltoids.d1_pullUp} + {rearDeltoids.d3_inclineRow} + {rearDeltoids.d5_pullUp} + {rearDeltoids.d5_row} + 0 ][math:total.rearDeltoids]` |
| [[Rotator Cuffs]] | `VIEW[ {rotatorCuffs.d1_barbellRow} + {rotatorCuffs.d1_pullUp} + {rotatorCuffs.d3_inclineRow} + {rotatorCuffs.d5_pullUp} + {rotatorCuffs.d5_row}][math:total.rotatorCuffs]` |
| [[Quadriceps]] | `VIEW[ {quadriceps.d2_barbellSquat} + {quadriceps.d4_lunge} + 0 ][math:total.quadriceps]` |
| [[Trapezius]] | `VIEW[ {trapezius.d1_barbellRow} + {trapezius.d3_uprightRow} + {trapezius.d3_inclineRow} + {trapezius.d4_deadlift} + {trapezius.d5_row} + {trapezius.d5_uprightRow} + 0 ][math:total.trapezius]` |
| [[Triceps]] | `VIEW[ {triceps.d1_tricepsExtension} + {triceps.d2_inclineDumbbellPress} + {triceps.d3_pushdown} + {triceps.d4_chestPress} + {triceps.d5_skullcrusher} + {triceps.d5_tricepsExtension} + 0 ][math:total.triceps]` |

# Day 1
Back, shoulders, arms

> [!example]- [[barbell row]] `INPUT[number():d1_barbellRow]`
> [[Lats]] `VIEW[{d1_barbellRow}][math:lats.d1_barbellRow]`
> [[Trapezius]] `VIEW[{d1_barbellRow}][math:trapezius.d1_barbellRow]`
> [[Rear Deltoids]] `VIEW[{d1_barbellRow}][math:rearDeltoids.d1_barbellRow]`
> [[Biceps]] `VIEW[{d1_barbellRow} * 0.5][math:biceps.d1_barbellRow]`
> [[Lower Back]] `VIEW[{d1_barbellRow} * 0.5][math:lowerBack.d1_barbellRow]`
> [[Forearm Flexors]] `VIEW[{d1_barbellRow} * 0.5][math:forearmFlexors.d1_barbellRow]`
> [[Rotator Cuffs]] `VIEW[{d1_barbellRow} * 0.5][math:rotatorCuffs.d1_barbellRow]`

> [!example]- [[pull-up#overhand]] `INPUT[number():d1_pullUp]`
> [[Lats]] `VIEW[{d1_pullUp}][math:lats.d1_pullUp]`
> [[Biceps]] `VIEW[{d1_pullUp} * 0.5][math:biceps.d1_pullUp]`
> [[Rear Deltoids]] `VIEW[{d1_pullUp} * 0.5][math:rearDeltoids.d1_pullUp]`
> [[Forearm Flexors]] `VIEW[{d1_pullUp} * 0.5][math:forearmFlexors.d1_pullUp]`
> [[Rotator Cuffs]] `VIEW[{d1_pullUp} * 0.5][math:rotatorCuffs.d1_pullUp]`

> [!example]- [[dumbbell lateral raise]] `INPUT[number():d1_lateralRaise]`
> [[Lateral Deltoids]] `VIEW[{d1_lateralRaise}][math:lateralDeltoids.d1_lateralRaise]`
> [[Front Deltoid]] `VIEW[{d1_lateralRaise} * 0.5][math:frontDeltoids.d1_lateralRaise]`

> [!example]- [[dumbbell curl]] `INPUT[number():d1_curl]`
> [[Biceps]] `VIEW[{d1_curl}][math:biceps.d1_curl]`
> [[Forearm Flexors]] `VIEW[{d1_curl}][math:forearmFlexors.d1_curl]`

> [!example]- [[overhead cable triceps extension|cable triceps extension]] `INPUT[number():d1_tricepsExtension]`
> [[Triceps]] `VIEW[{d1_tricepsExtension}][math:triceps.d1_tricepsExtension]`

# Day 2
Chest, legs, abs

> [!example]- [[barbell squat]] `INPUT[number():d2_barbellSquat]`
> [[Adductors]] `VIEW[{d2_barbellSquat}][math:adductors.d2_barbellSquat]`
> [[Glutes]] `VIEW[{d2_barbellSquat}][math:glutes.d2_barbellSquat]`
> [[Quadriceps]] `VIEW[{d2_barbellSquat}][math:quadriceps.d2_barbellSquat]`
> [[Lower Back]] `VIEW[{d2_barbellSquat}][math:lowerBack.d2_barbellSquat]`
> [[Calves]] `VIEW[{d2_barbellSquat} * 0.5][math:calves.d2_barbellSquat]`

> [!example]- [[good morning]] `INPUT[number():d2_goodMorning]`
> [Glutes](Glutes) `VIEW[{d2_goodMorning}][math:glutes.d2_goodMorning]`
> [[Lower Back]] `VIEW[{d2_goodMorning}][math:lowerBack.d2_goodMorning]`
> [Hamstrings](Hamstrings) `VIEW[{d2_goodMorning}][math:hamstrings.d2_goodMorning]`
> [Adductors](Adductors) `VIEW[{d2_goodMorning} * 0.5][math:adductors.d2_goodMorning]`

> [!example]- [[incline dumbbell press]] `INPUT[number():d2_inclineDumbbellPress]`
> [[Chest]] `VIEW[{d2_inclineDumbbellPress}][math:chest.d2_inclineDumbbellPress]`
> [[Front Deltoid]] `VIEW[{d2_inclineDumbbellPress}][math:frontDeltoids.d2_inclineDumbbellPress]`
> [[Triceps]] `VIEW[{d2_inclineDumbbellPress} * 0.5][math:triceps.d2_inclineDumbbellPress]`

> [!example]- [[sit-up#slant board]] `INPUT[number():d2_sitUp]`
> [[Abs]] `VIEW[{d2_sitUp}][math:abs.d2_sitUp]`
> [[Obliques]] `VIEW[{d2_sitUp} * 0.5][math:obliques.d2_sitUp]`

# Day 3
Back, shoulders, arms

> [!example]- [[cable lateral raise]] `INPUT[number():d3_lateralRaise]`
> [[Lateral Deltoids]] `VIEW[{d3_lateralRaise}][math:lateralDeltoids.d3_lateralRaise]`
> [[Front Deltoid]] `VIEW[{d3_lateralRaise} * 0.5][math:frontDeltoids.d3_lateralRaise]`

> [!example]- [[barbell upright row]] `INPUT[number():d3_uprightRow]`
> [[Lateral Deltoids]] `VIEW[{d3_uprightRow}][math:lateralDeltoids.d3_uprightRow]`
> [[Front Deltoid]] `VIEW[{d3_uprightRow} * 0.5][math:frontDeltoids.d3_uprightRow]`
> [[Trapezius]] `VIEW[{d3_uprightRow} * 0.5][math:trapezius.d3_uprightRow]`
> [[Biceps]] `VIEW[{d3_uprightRow} * 0.5][math:biceps.d3_uprightRow]`

> [!example]- [[chest supported incline row]] `INPUT[number():d3_inclineRow]`
> [[Rear Deltoid]] `VIEW[{d3_inclineRow}][math:rearDeltoids.d3_inclineRow]`
> [[Trapezius]] `VIEW[{d3_inclineRow}][math:trapezius.d3_inclineRow]`
> [[Biceps]] `VIEW[{d3_inclineRow} * 0.5][math:biceps.d3_inclineRow]`
> [[Forearm Flexors]] `VIEW[{d3_inclineRow} * 0.5][math:forearmFlexors.d3_inclineRow]`
> [[Rotator Cuff]] `VIEW[{d3_inclineRow} * 0.5][math:rotatorCuffs.d3_inclineRow]`

> [!example]- [[barbell curl#EZ bar]] `INPUT[number():d3_curl]`
> [[Biceps]] `VIEW[{d3_curl}][math:biceps.d3_curl]`
> [[Forearm Flexors]] `VIEW[{d3_curl} * 0.5][math:forearmFlexors.d3_curl]`

> [!example]- [[triceps pushdown]] `INPUT[number():d3_pushdown]`
> [[Triceps]] `VIEW[{d3_pushdown}][math:triceps.d3_pushdown]`

# Day 4
Chest, legs, abs

> [!example]- [[machine chest press]] `INPUT[number():d4_chestPress]`
> [[Chest]] `VIEW[{d4_chestPress}][math:chest.d4_chestPress]`
> [[Front Deltoid]] `VIEW[{d4_chestPress}][math:frontDeltoids.d4_chestPress]`
> [[Triceps]] `VIEW[{d4_chestPress} * 0.5][math:triceps.d4_chestPress]`

> [!example]- [[hanging leg raise]] `INPUT[number():d4_legRaise]`
> [[Abs]] `VIEW[{d4_legRaise}][math:abs.d4_legRaise]`
> [[Obliques]] `VIEW[{d4_legRaise} * 0.5][math:obliques.d4_legRaise]`

> [!example]- [[dumbbell lunge]] `INPUT[number():d4_lunge]`
> [[Quadriceps]] `VIEW[{d4_lunge}][math:quadriceps.d4_lunge]`
> [[Glutes]] `VIEW[{d4_lunge}][math:glutes.d4_lunge]`
> [[Adductors]] `VIEW[{d4_lunge}][math:adductors.d4_lunge]`
> [[Forearm Flexors]] `VIEW[{d4_lunge} * 0.5][math:forearmFlexors.d4_lunge]`

> [!example]- [[stiff-legged deadlift]] `INPUT[number():d4_deadlift]`
> [[Glutes]] `VIEW[{d4_deadlift}][math:glutes.d4_deadlift]`
> [[Lower Back]] `VIEW[{d4_deadlift}][math:lowerBack.d4_deadlift]`
> [[Hamstrings]] `VIEW[{d4_deadlift}][math:hamstrings.d4_deadlift]`
> [[Adductors]] `VIEW[{d4_deadlift} * 0.5][math:adductors.d4_deadlift]`
> [[Trapezius]] `VIEW[{d4_deadlift} * 0.5][math:trapezius.d4_deadlift]`
> [[Forearm Flexors]] `VIEW[{d4_deadlift} * 0.5][math:forearmFlexors.d4_deadlift]`

# Day 5
Back, shoulders, arms

> [!example]- [[pull-up#overhand]] `INPUT[number():d5_pullUp]`
> [[Lats]] `VIEW[{d5_pullUp}][math:lats.d5_pullUp]`
> [[Biceps]] `VIEW[{d5_pullUp} * 0.5][math:biceps.d5_pullUp]`
> [[Rear Deltoids]] `VIEW[{d5_pullUp} * 0.5][math:rearDeltoids.d5_pullUp]`
> [[Forearm Flexors]] `VIEW[{d5_pullUp} * 0.5][math:forearmFlexors.d5_pullUp]`
> [[Rotator Cuffs]] `VIEW[{d5_pullUp} * 0.5][math:rotatorCuffs.d5_pullUp]`

> [!example]- [[inverted row]] `INPUT[number():d5_row]`
>  [[Lats]] `VIEW[{d5_row}][math:lats.d5_row]`
> [[Trapezius]] `VIEW[{d5_row}][math:trapezius.d5_row]`
> [[Rear Deltoids]] `VIEW[{d5_row}][math:rearDeltoids.d5_row]`
> [[Biceps]] `VIEW[{d5_row} * 0.5][math:biceps.d5_row]`
> [[Forearm Flexors]] `VIEW[{d5_row} * 0.5][math:forearmFlexors.d5_row]`
> [[Rotator Cuffs]] `VIEW[{d5_row} * 0.5][math:rotatorCuffs.d5_row]`

> [!example]- [[cable curl]] `INPUT[number():d5_cableCurl]`
>  [[Biceps]] `VIEW[{d5_cableCurl}][math:biceps.d5_cableCurl]`
> [[Forearm Flexors]] `VIEW[{d5_cableCurl} * 0.5][math:forearmFlexors.d5_cableCurl]`

> [!example]- [[incline curl]] `INPUT[number():d5_inclineCurl]`
> [[Biceps]] `VIEW[{d5_inclineCurl}][math:biceps.d5_inclineCurl]`
> [[Forearm Flexors]] `VIEW[{d5_inclineCurl} * 0.5][math:forearmFlexors.d5_inclineCurl]`

> [!example]- [[skullcrusher]] `INPUT[number():d5_skullcrusher]`
> [[Triceps]] `VIEW[{d5_skullcrusher}][math:triceps.d5_skullcrusher]`

> [!example]- [[overhead cable triceps extension|cable triceps extension]] `INPUT[number():d5_tricepsExtension]`
> [[Triceps]] `VIEW[{d5_tricepsExtension}][math:triceps.d5_tricepsExtension]`

> [!example]- [[cable upright row]] `INPUT[number():d5_uprightRow]`
> [[Lateral Deltoids]] `VIEW[{d5_uprightRow}][math:lateralDeltoids.d5_uprightRow]`
> [[Front Deltoid]] `VIEW[{d5_uprightRow} * 0.5][math:frontDeltoids.d5_uprightRow]`
> [[Trapezius]] `VIEW[{d5_uprightRow} * 0.5][math:trapezius.d5_uprightRow]`
> [[Biceps]] `VIEW[{d5_uprightRow} * 0.5][math:biceps.d5_uprightRow]`