import { useState } from 'react' import { ChevronDown, ChevronUp } from 'lucide-react' import { Card, CardContent, CardHeader, CardTitle } from "/components/ui/card" export default function WorkoutPlan() { const [expandedWeeks, setExpandedWeeks] = useState>({ 1: false, 2: false, 3: false, 4: false, 5: false, 6: false, 7: false, 8: false, 9: false, 10: false, 11: false, 12: false, }) const toggleWeek = (week: number) => { setExpandedWeeks(prev => ({ ...prev, [week]: !prev[week] })) } return (

Sean Wise's 12-Week Body Split Workout Plan {[1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12].map(week => (

{expandedWeeks[week] && (

Monday: Chest & Triceps

Flat Barbell Bench Press - 4 sets x 6-8 reps
Incline Dumbbell Press - 3 sets x 8-10 reps
Chest Dips - 3 sets x 10-12 reps
Close Grip Bench Press - 3 sets x 8-10 reps
Triceps Rope Pushdown - 3 sets x 12-15 reps

Wednesday: Back & Biceps

Pull-ups - 4 sets x 8-10 reps
Bent Over Barbell Rows - 3 sets x 8-10 reps
Lat Pulldown - 3 sets x 10-12 reps
Barbell Curls - 3 sets x 8-10 reps
Hammer Curls - 3 sets x 10-12 reps

Friday: Legs & Shoulders

Squats - 4 sets x 6-8 reps
Romanian Deadlifts - 3 sets x 8-10 reps
Leg Press - 3 sets x 10-12 reps
Overhead Press - 3 sets x 8-10 reps
Lateral Raises - 3 sets x 12-15 reps

{week > 4 && (

Progression Note:

Starting week 5, increase weights by 5-10% and reduce rest periods by 15-30 seconds.

)}

))}

Program Notes:

Rest 60-90 seconds between sets
Perform 2-3 warm-up sets before each exercise
Increase weight when you can complete all reps with good form
Maintain proper nutrition and hydration throughout the program

) }

Week {week}

Monday: Chest & Triceps

Wednesday: Back & Biceps

Friday: Legs & Shoulders

Progression Note:

Program Notes: