I figured it out. Not the most elegant solution but it works. The "var col = s.getRange(4,1).getValue();" is just a MATCH function. I'd still prefer to have the row lookup without hardcoding the row number but this works until I add stuff. The bit at the end just resets the data entry spaces to match the "recommended" amounts by formula.
function MyFunction() {
var ds = SpreadsheetApp.getActiveSpreadsheet().getSheetByName('Program');
var s = SpreadsheetApp.getActiveSpreadsheet().getSheetByName('Today');
var col = s.getRange(4,1).getValue();
//Sq w/ Belt
s.getRange('B11:G11').copyTo(ds.getRange(11, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//2ct Paused Squat
s.getRange('J11:O11').copyTo(ds.getRange(16, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//Pin Squat
s.getRange('R11:W11').copyTo(ds.getRange(21, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//3-0-3 Tempo
s.getRange('Z11:AE11').copyTo(ds.getRange(26, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//Sq no Belt
s.getRange('AH11:AM11').copyTo(ds.getRange(31, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//1 Ct Paused Bench Press
s.getRange('B19:G19').copyTo(ds.getRange(37, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//Overhead Press w/ Belt
s.getRange('J19:O19').copyTo(ds.getRange(42, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//Close Grip Bench Press
s.getRange('R19:W19').copyTo(ds.getRange(47, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//2 Ct Paused Bench Press
s.getRange('Z19:AE19').copyTo(ds.getRange(52, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//3 Ct Paused Bench Press
s.getRange('AH19:AM19').copyTo(ds.getRange(57, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//3 Ct Paused Bench Press
s.getRange('AP19:AU19').copyTo(ds.getRange(62, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//Deadlift w/ Belt
s.getRange('B27:G27').copyTo(ds.getRange(68, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//Rack Pull - mid shin
s.getRange('J27:O27').copyTo(ds.getRange(73, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//2 ct Paused Deadlift
s.getRange('R27:W27').copyTo(ds.getRange(78, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//Pendlay Rows
s.getRange('Z27:AE27').copyTo(ds.getRange(83, col), SpreadsheetApp.CopyPasteType.PASTE_VALUES, false);
//get formula back in cells to overwrite manual input
var spreadsheet = SpreadsheetApp.getActive();
spreadsheet.getRange('B11').activate();
spreadsheet.getCurrentCell().setFormula('=IF(b9="","",b9)');
spreadsheet.getRange('B11:G11').activate();
spreadsheet.getRange('B11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('J11').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('R11').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('Z11:AE11').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('AH11').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('B19').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('J19').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('R19').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('Z19').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('AH19').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('AP19').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('B27').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('J27').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('R27').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('Z27').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
spreadsheet.getRange('B11').activate();
spreadsheet.getRange('B11:G11').copyTo(spreadsheet.getActiveRange(), SpreadsheetApp.CopyPasteType.PASTE_FORMULA, false);
};