Auto-populate cells based on drop down list selection

I am looking to auto-populate cells within the sheet Workout Card based off of a drop down list selection. If I choose a scheme based off of the drop down list in Workout Card C21, I would like it to auto-populate the correct number of reps and % into the appropriate cells in Workout Card (H17:H24 and J17:J24, L17:L24, O17:O24, P17:P24, S17:S24, T17:T24, and V17:V24). The information that should be auto-populated in stored in sheet Sets & Reps Schemes. (This would be repeated for each exercise and scheme selection going down the workout card, such that I could choose a different scheme for each exercise, and the correct reps and % would populate).

I currently am using multiple IF functions, but want be able to simply select my scheme from the drop down, and have the correct information fill in based on the selected scheme.

On Sheet 2 I have some of the different formulas and variations that I have tried to use without success. I believe the greatest problem is that I am trying to look up multiple instances of repeated values.

Can this be done without VBA? If VBA is necessary I would need an elementary level explanation of how to implement the coding.

Thanks for the time!

ARRAY formula in H17 in "Workout Card" Sheet, then copied to other cells

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ARRAY formula should be confirmed with Ctrl+Shift+Enter Keys together.
{} around the formula confirms the ARRAY formula.

Thanks for the help! Now I just need to figure out how to modify your formula to populate the Reps!

welcome.
ARRAY formula in J17 in "Workout Card" Sheet, then copied to other cells

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You are my new best friend!

Thank you.