from docx import Document from docx.shared import Pt # Create a new Word document doc = Document() doc.add_heading('Week 1 - S3N Workout Log & Tracker', 0) # Create section headers and content sections = [ { "title": "Day 1 – Strength Foundation (Gym Version)", "exercises": [ "Goblet Squat – 3 sets | 8–10 reps | RPE ☐", "Dumbbell Chest Press – 3 sets | 8–10 reps | RPE ☐", "Lat Pulldown or Resistance Band Rows – 3 sets | 10–12 reps | RPE ☐", "Dumbbell Romanian Deadlift – 2 sets | 10 reps | RPE ☐", "Seated Shoulder Press – 2 sets | 10 reps | RPE ☐", "Bird-Dogs or Dead Bugs – 2 sets | 15 reps each side | RPE ☐", "Mobility: Cat-Cow, Hip Circles, Wall Angels – 5 min" ] }, { "title": "Day 1 – Strength Foundation (At-Home Variation)", "exercises": [ "Bodyweight Squats or Wall Sits – 3 sets | 10–12 reps | RPE ☐", "Push-ups on Bench or Incline – 3 sets | 8–10 reps | RPE ☐", "Resistance Band Rows or Backpack Rows – 3 sets | 10–12 reps | RPE ☐", "Hip Hinge with Backpack – 2 sets | 10 reps | RPE ☐", "Wall Press or Light Overhead Press with Water Bottles – 2 sets | 10 reps | RPE ☐", "Bird-Dogs or Dead Bugs – 2 sets | 15 reps each side | RPE ☐", "Mobility: Seated Cat-Cow, Seated Twists – 5 min" ] }, { "title": "Day 2 – Hypertrophy + Endurance (Gym Version)", "exercises": [ "Leg Press or Step-Ups – 3 sets | 10–12 reps | RPE ☐", "Incline Push-Up or Machine Chest Press – 3 sets | 10–12 reps | RPE ☐", "One-Arm Dumbbell Row – 3 sets | 10 reps | RPE ☐", "Glute Bridges or Hip Thrusts – 2 sets | 12–15 reps | RPE ☐", "Bicep Curls + Tricep Kickbacks – 2 sets | 12 reps | RPE ☐", "Plank – 3 rounds | 20–30 sec | RPE ☐", "Optional: Recumbent Bike or Brisk Walk – 10–15 min" ] }, { "title": "Day 2 – Hypertrophy + Endurance (At-Home Variation)", "exercises": [ "Step-Ups onto Chair – 3 sets | 10–12 reps | RPE ☐", "Incline Push-Ups – 3 sets | 10–12 reps | RPE ☐", "Backpack Rows or Band Rows – 3 sets | 10 reps | RPE ☐", "Glute Bridges – 2 sets | 15 reps | RPE ☐", "Curls with Water Bottles + Chair Dips – 2 sets | 12 reps | RPE ☐", "Plank (on knees if needed) – 3 rounds | 20–30 sec | RPE ☐", "Brisk Walk or March in Place – 10–15 min" ] } ] # Add sections to the document for section in sections: doc.add_heading(section["title"], level=1) for exercise in section["exercises"]: p = doc.add_paragraph(f"☐ {exercise}") p.style.font.size = Pt(11) # Save the document doc_path = "/mnt/data/Week_1_S3N_Workout_Log_and_Tracker.docx" doc.save(doc_path) doc_path