Adding rows with text formulas and formatting

Ok so I have a workout tracking sheet for multiple workouts one after another on the same sheet. Meaning the tracking sheet for workout 1 goes from row 9 to row 100 and workout 2 starts on 102 and goes to 200 etc.

There is a drop down box that has a macro that shows/hides the correct range for each workout.

I want to be able to add days indefinitely to the end of a tracking sheet. For example if the user wanted to add a day to the workout 1 tracking log then they would click a button and it would add the appropriate text formatting and formulas as necessary.

The macro would also adjust the ranges of the drop down box so that the range of workout 1 is modified when new days are added to the log.

I am currently on my phone but can post a dummy document later.