Convert a Template to a Website

1 Page: duplicate this url: [login to view URL] Create a spreadsheet, from which this website will read from, and feed the webpage with information. The webpage must keep current to the date. using a system app, or freeware or similar widget; updating the current day along with actual day/date;receiving information from the database/spreadsheet, as to how to populate the workout of the day. the data base will have three entries for Warm-up: Warm-up Entry 1 Entry 2 Entry 3 the database will have 5-10 entries for Main set: Entry 1 Entry 2 Entry 3 Entry 4 Entry 5 Entry 6 Entry 7 Entry 8 Entry 9 Entry 10 the database will have 2-5 entries for Cool-Down: Entry 1 Entry 2 Entry 3 Entry 4 Entry 5 in the event there is nothing in any Entry, or a zero is returned, the system will truncate the available space to optimize screen usage. I am only interested in having a section of the page to be active, and scroll the same way the screen does in this particular URL. Please leave the other side of the screen untouched/Blank, as showing pictures. Blue side is active area I wish to develop. The white side is to be left alone. Separate this space and make 2 separate sections within the webpage. This coding, must be able to support onscreen data entry, and log this information into a database. Words within the information received from the database/excel file MUST be able to be hyperlinked to the URL's presented inside the database/excel spreadsheet.