A comprehensive workout tracking application built with React, Tailwind CSS, and modern JavaScript best practices. Optimized for HOME GYM training using evidence-based principles from Brad Schoenfeld and Lyle McDonald's hypertrophy research.
This program is specifically designed for the following equipment:
| Equipment | Primary Use |
|---|---|
| Dumbbells (adjustable) | All pressing, rowing, curling, extensions, lunges, RDLs |
| Ironmaster Bench | Flat, incline, decline pressing and support |
| ↳ Leg Attachment | Leg extensions and leg curls |
| ↳ Preacher Attachment | Preacher curls for bicep isolation |
| ↳ Pull-up Attachment | Pull-ups, chin-ups, hanging leg raises |
| Gymnastic Rings | Dips, rows, push-ups, flyes, face pulls |
| Resistance Bands | Face pulls, lateral raises, accommodating resistance |
| Bullworker | Isometric chest/arm work |
| Power Twisters | Chest compression, isometric training |
| Hand Gripper | Crush grip strength |
| Lattice Lifting Pin | Finger/grip strength |
| Wooden Minibar | Wrist work, small exercises |
This program is built on the latest research in muscle hypertrophy, including:
- Brad Schoenfeld's Volume Research - Optimal 10-20 sets per muscle group per week
- Lyle McDonald's Volume Counting Methodology - 0.5:1 ratio for smaller muscles in compound movements
- Frequency Studies - 2x/week training for each muscle group
- Rep Range Science - Strategic use of 6-20 rep ranges for different adaptations
- Stretch-Mediated Hypertrophy - Exercises emphasizing lengthened positions (2023 research)
- Progressive Overload Principles - Multiple progression methods
- Periodization Models - 12-week training blocks for continuous progress
Principle: 2x/week per muscle group is optimal for most trainees Evidence: Muscle protein synthesis elevated for 24-48 hours post-training. Training each muscle 2x/week optimizes the MPS signal. Implementation: ✅ EXCELLENT - Your 6-day PPL split provides optimal 2x/week frequency
Principle: 10-20 sets per muscle group per week (8-16 when accounting for compound exercise distribution) Evidence: Volume plateaus at moderate levels; extremely high volumes (30+ sets) show no additional benefit Implementation: ✅ OPTIMIZED - Volume counting system prevents overestimation
Principle: Compound exercises should not count as full sets for all involved muscles Evidence: McDonald advocates 0.5:1 ratio for smaller muscles in compound movements Implementation: ✅ IMPLEMENTED - Volume counting system addresses this critical issue
Principle: Different training approaches stimulate different types of muscle growth Evidence: High-volume, metabolically stressful training favors sarcoplasmic growth; heavy tension training favors myofibrillar growth Implementation: ✅ OPTIMIZED - Program balances both types strategically
- Workout A: Push (Chest/Shoulders/Triceps) - Heavy Focus
- Workout B: Pull (Back/Biceps/Rear Delts) - Volume Focus
- Workout C: Legs (Quads/Hamstrings/Glutes) - Compound Focus
- Workout D: Push Variation - Hypertrophy Focus
- Workout E: Pull Variation - Metabolic Focus
- Workout F: Legs Variation - Unilateral Focus
| Muscle Group | Effective Sets/Week | Status |
|---|---|---|
| Chest | 12-14 | ✅ Optimal |
| Back | 13-15 | ✅ Optimal |
| Shoulders | 10-12 | ✅ Optimal |
| Biceps | 8-10 | ✅ Optimal |
| Triceps | 8-9 | ✅ Optimal |
| Quads | 12-14 | ✅ Optimal |
| Hamstrings | 11-13 | ✅ Optimal |
| Glutes | 12-14 | ✅ Optimal |
| Calves | 8 |
- Home gym optimized - Every exercise uses available equipment
- Ring training integration - Superior muscle activation for push movements
- Evidence-based exercise selection - Based on EMG and hypertrophy research
- Optimal volume distribution - 10-17 sets/muscle/week
- Strategic rep ranges - 6-20 reps based on exercise type
- Progressive overload tracking - Built-in progression methods
- Exercise notes - Form cues and scientific rationale for each movement
| Muscle Group | Sets/Week | Status |
|---|---|---|
| Chest | 16 | ✅ Optimal |
| Back | 17 | ✅ Optimal |
| Shoulders | 14 | ✅ Optimal |
| Biceps | 14 | ✅ Optimal |
| Triceps | 11 | ✅ Optimal |
| Quads | 16 | ✅ Optimal |
| Hamstrings | 15 | ✅ Optimal |
| Glutes | 16 | ✅ Optimal |
| Calves | 8 |
- Primary (Myofibrillar - 6-8 reps): DB Bench, DB OHP, Pull-ups - strength/myofibrillar hypertrophy
- Secondary (Balanced - 8-12 reps): Most accessory work - sarcoplasmic hypertrophy
- Tertiary (Sarcoplasmic - 12-20 reps): Lateral raises, face pulls, calves - metabolic stress
- Load Progression: Increase weight (2.5-5lbs) when hitting rep targets
- Rep Progression: Add reps when load progression stalls
- Ring Progression: Progress to harder ring variations
- Band Progression: Use thicker bands or combine bands
Your equipment provides ADVANTAGES over commercial gyms:
| Home Gym Exercise | vs. Commercial Gym | Advantage |
|---|---|---|
| DB Bench Press | Barbell Bench | Greater ROM, better pec stretch |
| Pull-ups | Lat Pulldown | Higher EMG activation |
| Ring Dips | Machine Dips | 15-20% more muscle activation |
| Ring Flyes | Cable/Machine Flyes | Superior stretch-mediated hypertrophy |
| Bulgarian Split Squat | Leg Press | Better unilateral development |
Based on Schoenfeld's research and EMG studies:
- Dumbbell Bench Press > Barbell Bench Press - Greater ROM than barbells, unilateral training, superior muscle activation in many movements
- Pull-ups > Lat Pulldown - Higher lat activation, more natural movement pattern
- Ring Push-ups > Machine Flyes - Unstable surface increases muscle fiber recruitment by 15-20%
- Unilateral Training - Better for correcting imbalances, higher total muscle activation
- Real-time session management with automatic progress saving
- Weight, reps, and RPE tracking for each set
- Session recovery on app reload
- Volume calculation and performance metrics
- 5% weight increase rule when hitting rep targets
- Rep progression when weight progression stalls
- Deload week detection based on RPE trends
- Exercise variation suggestions after progression stalls
- Auto-advance through workouts with manual override
- Progression suggestions during workouts
- RPE-based feedback and recommendations
- Volume tracking and performance visualization
- Strength progression charts over time
- Volume tracking by muscle group
- Consistency scoring and adherence metrics
- Personalized recommendations based on data
- Effective Volume: Using McDonald's counting method
- Strength Progression: Focus on myofibrillar exercises
- Muscle Density: Visual assessment and measurements
- Recovery Quality: RPE trends and deload effectiveness
| Phase | Weeks | Focus | Intensity |
|---|---|---|---|
| Accumulation | 1-4 | Volume, technique | 65-75% (2-3 RIR) |
| Intensification | 5-8 | Strength, overload | 75-85% (1-2 RIR) |
| Peak | 9-11 | Maximum intensity | 85-95% (0-1 RIR) |
| Deload | 12 | Recovery | 50-60% effort |
- Focus: Volume accumulation, technique mastery
- Intensity: 65-75% perceived effort (2-3 RIR)
- Volume: High end of ranges
- Home Gym Focus: Master ring movements, establish dumbbell loads
- Focus: Progressive overload, strength building
- Intensity: 75-85% perceived effort (1-2 RIR)
- Volume: Moderate - reduce if recovery compromised
- Home Gym Focus: Increase DB weights, add band resistance to movements
- Focus: Maximum intensity, quality over quantity
- Intensity: 85-95% perceived effort (0-1 RIR)
- Volume: Reduced to allow intensity
- Home Gym Focus: Test rep maxes, attempt harder ring progressions
- Focus: Recovery, supercompensation
- Intensity: 50-60% perceived effort
- Volume: 50% of normal
- Home Gym Focus: Light technique work, mobility, active recovery
First, clone the repository:
git clone https://github.com/nstapc/training-program.git
cd training-programThen install dependencies:
npm installnpm run devThis will start the Vite development server at http://localhost:5173
npm run build
npm run previewRun the comprehensive test suite:
npm test- Schoenfeld et al. (2017) - "Dose-response relationship between weekly resistance training volume and increases in muscle mass"
- Schoenfeld et al. (2014) - "Muscular adaptations in low- vs. high-load resistance training"
- Schoenfeld et al. (2016) - "Resistance training frequency effects on muscular strength"
- McDonald (2020) - "Does Training Frequency Matter for Muscle Growth?"
- McDonald (2020) - "Training Volume and Muscle Growth"
- McDonald (2020) - "Another Look at Sarcoplasmic Hypertrophy"
- Maeo et al. (2023) - Stretch-mediated hypertrophy research
- 2x/week frequency for optimal muscle protein synthesis
- Progressive overload through systematic load/volume increases
- Exercise variation to prevent plateaus and target different muscle fibers
- Periodized training with accumulation, intensification, and peak phases
- Stretch-mediated hypertrophy - emphasis on lengthened position exercises
User Input → SmartWorkoutInterface → WorkoutSessionManager → EnhancedProgressTracker → ProgressionEngine → EnhancedProgressDashboard
- Workout Session Manager - Real-time workout tracking and session management
- Enhanced Progress Tracker - Weight/reps/RPE logging and historical data analysis
- Progression Engine - Evidence-based progression algorithms and recommendations
- Smart Workout Interface - Intelligent workout interface with auto-tracking
- Enhanced Progress Dashboard - Advanced analytics and personalized insights
Each workout follows this evidence-based structure:
{
name: 'Workout Name',
description: 'Workout focus description',
exercises: [
{
name: 'Exercise Name',
sets: 3-4,
reps: 'rep-range',
rest: 60-150,
group: 'A1', // Superset support
notes: 'Form cues and scientific rationale',
equipment: 'Required equipment'
}
]
}- Assess all equipment - Test ring height, band tensions, DB weights
- Start conservative - Use weights allowing 2-3 reps in reserve
- Focus on form - Especially ring movements which require stability
- Track everything - Sets, reps, weights, RPE
- Load Progression: Add 2.5-5lbs when hitting all target reps
- Rep Progression: Add 1-2 reps when load increases stall
- Ring Progression: Move to harder variations (feet elevated → RTO)
- Band Progression: Use thicker bands or double up
- Protein: 1.6-2.2g/kg bodyweight daily
- Sleep: 7-9 hours nightly (critical for MPS)
- Active Recovery: Light ring movements, band work on rest days
- Deload: Every 4th week - 50% volume at 60% intensity
- Start with feet forward (easier) and progress to full extension
- Turn rings out (RTO) at top of dips/push-ups for extra stimulus
- Adjust height for rows to control difficulty
- Ring Dips: 15-20% more pec/tricep activation than parallel bars
- Ring Push-ups: Increased core and stabilizer activation
- Ring Rows: Adjustable difficulty, full lat stretch
- Use for face pulls and lateral raises (constant tension)
- Add to DB movements for accommodating resistance
- Great for warm-ups and activation work
- Band Face Pulls: Constant tension, excellent for rear delts
- Band Lateral Raises: Peak tension at top where delts are strongest
- Eliminates momentum on curls
- Excellent for short head biceps emphasis
- Use full ROM - stretch at bottom is key
- Preacher Curls: Eliminates cheating, maximizes bicep tension
- Slow eccentrics (3-4 sec) on leg curls
- Pause at contraction on leg extensions
- Superset extensions/curls for efficiency
- Leg Extensions: Quad isolation
- Leg Curls: Hamstring emphasis
- Muscle Mass: 4-8 lbs of lean muscle (intermediate lifter)
- Strength: 15-25% increases in all exercises
- Ring Proficiency: Progress from basic to intermediate ring movements
- Body Composition: Visible improvements in muscle definition
- Muscle Mass: 8-15 lbs of lean muscle
- Strength: 30-50% increases in all exercises
- Ring Mastery: Advanced movements (RTO dips, archer push-ups)
- Aesthetics: Significant improvements in muscle size and symmetry
- Volume Tracking: System now accurately tracks effective volume using McDonald's methodology
- Exercise Selection: Follow primary/secondary/tertiary exercise classifications
- Rep Ranges: Use exercise-specific rep ranges for optimal hypertrophy
- Progression: Trust the enhanced progression engine for personalized recommendations
- Volume Calculation: Use
calculateEffectiveVolume()for accurate volume tracking - Rep Range Logic: Reference
mcdonaldRepRangeStrategyfor exercise-specific recommendations - Progression Analysis: Use enhanced progression engine for sophisticated analysis
- Monitoring: Implement volume overload detection to prevent overtraining
src/data/workouts.js- All exercises with notes and equipmentsrc/data/progressionGuide.js- Evidence-based progression strategiessrc/data/mcdonaldRepRangeStrategy.js- Rep range optimizationsrc/utils/progressionEngine.js- Progression algorithmssrc/components/SmartWorkoutInterface.jsx- Intelligent workout interfacesrc/components/EnhancedProgressDashboard.jsx- Advanced analytics
This comprehensive training program represents a sophisticated, evidence-based system that maximizes hypertrophy while minimizing risks. By implementing Lyle McDonald's principles alongside Brad Schoenfeld's research, the program provides:
- Scientific Accuracy: Volume counting and progression based on peer-reviewed research
- Practical Application: Clear guidelines for exercise selection and rep ranges
- Individualization: Training age and phase considerations
- Safety: Overtraining prevention and deload detection
- Sustainability: Long-term progression strategies
The program is suitable for trainees from beginner to advanced levels and leverages your home gym equipment to provide advantages over commercial gym training.
For questions or issues with the Smart Progression System:
- Check the existing test suite for usage examples
- Review the implementation in the source files
- Ensure proper integration with existing components
- Validate data structure compatibility
The Smart Progression System represents a significant enhancement to the training program, providing users with the tools and insights needed to maximize their progress and achieve their fitness goals through data-driven training.