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Load training routines from data file
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@S8A
S8A committed Sep 3, 2022
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309 changes: 93 additions & 216 deletions gym.html
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<h1 class="text-center fw-bold">Gym</h1>

<h2 class="text-center">Training routines</h2>
<section id="training-routines">
<h2 class="text-center">Training routines</h2>

<section>
<h3>Modified r/Fitness Basic Beginner Routine</h3>
{% for routine in site.data.training-routines %}
<section id="{{ routine.id }}">
<h3>{{ routine.title }}</h3>

<ul>
<li>For men.</li>
<li>Beginner level.</li>
<li>
<a href="https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/">Original routine</a>.
</li>
<li>Modified exercises marked with asterisks.</li>
</ul>
{% if routine.general-info %}
<ul>
{% for item in routine.general-info %}
<li>
{% if item.url %}
<a href="{{ item.url }}">{{ item.text }}</a>
{% else %}
{{ item.text }}
{% endif %}
</li>
{% endfor %}
</ul>
{% endif %}

<div class="row g-4 mb-4">
<div class="col-12 col-md-6">
<h4>Workout A</h4>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Barbell row</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</p>
<ul class="mb-0">
<li><a href="https://stronglifts.com/barbell-row/">Guide at StrongLifts</a>.</li>
<li><a href="https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Push-up *</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 10 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</p>
<ul class="mb-0">
<li>Original exercise: Bench press (<a href="https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress">ExRx</a>, <a href="https://stronglifts.com/overhead-press/">StrongLifts</a>, <a href="https://www.strongerbyscience.com/how-to-bench/">Greg Nuckols</a>).</li>
<li><a href="https://nick-e.com/push-up/">Guide by Nick Elorreaga</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Squat</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</p>
<ul class="mb-0">
<li><a href="https://www.strongerbyscience.com/how-to-squat/">In-depth guide by Greg Nuckols</a>.</li>
<li><a href="https://stronglifts.com/squat/">Guide at StrongLifts</a>.</li>
<li><a href="https://exrx.net/WeightExercises/Quadriceps/BBSquat">Exercise information at ExRx</a>.</li>
<li>
Alternative exercises:
<ul class="mb-0">
<li>Front squat (<a href="https://exrx.net/WeightExercises/Quadriceps/BBFrontSquat">ExRx</a>).</li>
<li>Hack squat (<a href="https://exrx.net/WeightExercises/Quadriceps/BBHackSquat">ExRx</a>).</li>
<li>Zercher squat (<a href="https://exrx.net/WeightExercises/Quadriceps/BBZercherSquat">ExRx</a>).</li>
</ul>
</li>
</ul>
</div>
</div>
{% if routine.workouts %}
<div class="row g-4 mb-4">
{% for workout in routine.workouts %}
{% assign workout_id = routine.id | append: "-" | append: workout.id %}
<div class="col-12 col-md-6" id="{{ workout_id }}">
<h4>{{ workout.title }}</h4>
{% for exercise in workout.exercises %}
{% assign exercise_id = workout_id | append: "-" | append: forloop.index %}
{% assign details_id = exercise_id | append: "-details" %}
<div class="card mb-2" id="{{ exercise_id }}">
<div class="card-body">
{% if exercise.original-exercise or exercise.details or exercise.alternative-exercises %}
<button class="btn btn-sm btn-outline-primary float-end" type="button" data-bs-toggle="collapse" data-bs-target="#{{ details_id }}" aria-expanded="false" aria-controls="{{ details_id }}" aria-label="Mostrar detalles" title="Mostrar detalles">
<i class="bi-info-circle-fill"></i>
</button>
{% endif %}
<h5 class="card-title">{{ exercise.name }}</h5>
<p class="card-subtitle mb-2 text-muted">{{ exercise.sets-reps }}</p>
{% if exercise.original-exercise or exercise.details or exercise.alternative-exercises %}
<ul class="mb-0 collapse" id="{{ details_id }}">
{% if exercise.original-exercise %}
{% assign original = exercise.original-exercise %}
<li>
{% if original.links %}
Original exercise: {{ original.name }}
{% for link in original.links %}
{% if forloop.first %} ({% endif %}<a href="{{ link.url }}">{{ link.text }}</a>{% if forloop.last %}).{% else %}, {% endif %}
{% endfor %}
{% else %}
Original exercise: {{ original.name }}.
{% endif %}
</li>
{% endif %}
{% for item in exercise.details %}
<li>
{% if item.url %}
<a href="{{ item.url }}">{{ item.text }}</a>
{% else %}
{{ item.text }}
{% endif %}
</li>
{% endfor %}
{% if exercise.alternative-exercises %}
<li>
Alternative exercises:
<ul>
{% for alternative in exercise.alternative-exercises %}
<li>
{% if alternative.links %}
{{ alternative.name }}
{% for link in alternative.links %}
{% if forloop.first %} ({% endif %}<a href="{{ link.url }}">{{ link.text }}</a>{% if forloop.last %}).{% else %}, {% endif %}
{% endfor %}
{% else %}
{{ alternative.name }}
{% endif %}
</li>
{% endfor %}
</ul>
</li>
{% endif %}
</ul>
{% endif %}
</div>
</div>
{% else %}
<div class="alert alert-danger" role="alert">
No exercises found
</div>
{% endfor %}
</div>
{% endfor %}
</div>
<div class="col-12 col-md-6">
<h4>Workout B</h4>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Barbell row *</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</p>
<ul class="mb-0">
<li>Original exercise: Pull-up (<a href="https://exrx.net/WeightExercises/LatissimusDorsi/BWPullup">ExRx</a>, <a href="https://nick-e.com/pull-up/">Nick Elorreaga</a>).</li>
<li><a href="https://stronglifts.com/barbell-row/">Guide at StrongLifts</a>.</li>
<li><a href="https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Overhead press</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</p>
<ul class="mb-0">
<li><a href="https://stronglifts.com/overhead-press/">Guide at StrongLifts</a>.</li>
<li><a href="https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Deadlift</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 5 reps, last set <abbr title="As many reps as possible.">AMRAP</abbr>.</p>
<ul class="mb-0">
<li><a href="https://www.strongerbyscience.com/how-to-deadlift/">In-depth guide by Greg Nuckols</a>.</li>
<li><a href="https://stronglifts.com/deadlift/">Guide at StrongLifts</a>.</li>
<li><a href="https://exrx.net/WeightExercises/ErectorSpinae/BBDeadlift">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
</div>
</div>
</section>
{% endif %}
</section>
{% endfor %}

<section>
<h3>Modified Strong Curves Weeks 1-4 routine</h3>

<ul>
<li>For women.</li>
<li>Beginner level.</li>
<li><a href="https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642">Original routine by Bret Contreras</a>.</li>
<li>Source used: <a href="https://docs.google.com/spreadsheets/d/1ghaT_a63nwDIDNgSEmNWhVdWdeM9b8N4hD-kYEMd3Zg/edit#gid=1409917690">spreadsheet by Reddit user</a>.</li>
</ul>

<div class="row g-4 md-4">
<div class="col-12 col-md-6">
<h4>Workout A</h4>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Glute bridge</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 10 reps, last set 20 reps.</p>
<ul class="mb-0">
<li><a href="https://www.coachmag.co.uk/glute-exercises/2333/glute-bridge-how-to-do-it-benefits-and-variations">Guide at Coach magazine</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Dumbbell row</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 8 reps each side, last set 12 reps each side.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Weighted front squat</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 10 reps, last set 20 reps.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/GluteusMaximus/WTFrontSquat">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Incline push-up</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 8 reps, last set 12 reps.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/PectoralSternal/BWInclinePushup">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Romanian deadlift</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 10 reps, last set 20 reps.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Side lying hip abduction</h5>
<p class="card-subtitle mb-2 text-muted">1 set, 15-30 reps each side.</p>
<ul class="mb-0">
<li><a href="https://www.verywellfit.com/side-lying-hip-abductions-techniques-benefits-variations-4783963">Guide at VeryWell Fit</a>.</li>
</ul>
</div>
</div>
</div>
<div class="col-12 col-md-6">
<h4>Workout B</h4>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Single leg hip bridge</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 10 reps each side, last set 20 reps each side.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/GluteusMaximus/BWLyingHipExtension">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Dumbbell row</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 8 reps each side, last set 12 reps each side.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Dumbbell step-up</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 10 reps each side, last set 20 reps each side.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/Quadriceps/DBStepUp">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Dumbbell shoulder press</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 8 reps, last set 12 reps.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Bird dog</h5>
<p class="card-subtitle mb-2 text-muted">3 sets, 10 reps, last set 20 reps.</p>
<ul class="mb-0">
<li><a href="https://exrx.net/WeightExercises/ErectorSpinae/BWBirdDog">Exercise information at ExRx</a>.</li>
</ul>
</div>
</div>
<div class="card mb-2">
<div class="card-body">
<h5 class="card-title">Side lying hip abduction</h5>
<p class="card-subtitle mb-2 text-muted">1 set, 15-30 reps each side.</p>
<ul class="mb-0">
<li><a href="https://www.verywellfit.com/side-lying-hip-abductions-techniques-benefits-variations-4783963">Guide at VeryWell Fit</a>.</li>
</ul>
</div>
</div>
</div>
</div>
</section>

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