Link below should auto-download a copy of the excel file. It only works in Windows, and you'll have to allow Excel to use macros when you open it (look for the yellow bar at the top of the page).
To use, go to the Set Up Page worksheet and input your contacts and their contact frequency in A6:B150. Copy-paste or delete the D:F columns to fit. If you go beyond row 150, change the formulas on the first page.
Then, every day, open the sheet, go to the Contact Today worksheet, and catch up with the people on that page, then click the "Completed" button.