import { useState } from 'react' import { Button } from "/components/ui/button" import { Card, CardContent, CardHeader, CardTitle } from "/components/ui/card" import { ChevronLeft, ChevronRight, Dumbbell, Clock, Calendar, Heart, Flame } from "lucide-react" type Exercise = { name: string description: string sets: number reps: number | string // Can be "30-45s" for timed exercises rest: number // in seconds } type WorkoutDay = { dayName: string exercises: Exercise[] notes?: string } type WorkoutWeek = { weekNumber: number days: WorkoutDay[] focus: string intensity: 'Low' | 'Moderate' | 'High' } export default function WorkoutPlan() { const [currentWeekIndex, setCurrentWeekIndex] = useState(0) const [currentDayIndex, setCurrentDayIndex] = useState(0) // Complete 12-week workout plan const workoutPlan: WorkoutWeek[] = [ // Weeks 1-3: Foundation Phase { weekNumber: 1, focus: "Form & Technique", intensity: 'Low', days: [ { dayName: "Day 1 - Full Body", exercises: [ { name: "Bodyweight Squats", description: "Feet shoulder-width apart, lower with control", sets: 3, reps: 12, rest: 60 }, { name: "Incline Push-ups", description: "Hands on elevated surface (chair/bench)", sets: 3, reps: 10, rest: 60 }, { name: "Assisted Lunges", description: "Use wall for balance if needed", sets: 3, reps: 8, rest: 60 }, { name: "Plank", description: "Forearms on ground, body straight", sets: 3, reps: "20-30s", rest: 45 } ], notes: "Focus on perfect form. Don't rush movements." }, { dayName: "Day 2 - Active Recovery", exercises: [ { name: "Walking", description: "Brisk walk for 30 minutes", sets: 1, reps: 1, rest: 0 }, { name: "Dynamic Stretching", description: "Leg swings, arm circles, torso twists", sets: 2, reps: 10, rest: 30 } ] }, { dayName: "Day 3 - Full Body", exercises: [ { name: "Glute Bridges", description: "Lift hips until body forms straight line", sets: 3, reps: 12, rest: 60 }, { name: "Wall Push-ups", description: "Stand facing wall, hands on wall", sets: 3, reps: 12, rest: 60 }, { name: "Assisted Squats", description: "Use chair for support if needed", sets: 3, reps: 10, rest: 60 }, { name: "Side Plank", description: "Hold each side", sets: 2, reps: "15s", rest: 30 } ] } ] }, { weekNumber: 2, focus: "Building Endurance", intensity: 'Moderate', days: [ { dayName: "Day 1 - Full Body", exercises: [ { name: "Bodyweight Squats", description: "Deeper range than Week 1", sets: 4, reps: 12, rest: 45 }, { name: "Knee Push-ups", description: "On knees, full range of motion", sets: 4, reps: 10, rest: 45 }, { name: "Reverse Lunges", description: "Step backward into lunge", sets: 3, reps: 10, rest: 60 }, { name: "Plank", description: "Increase hold time", sets: 3, reps: "30-45s", rest: 45 } ] }, { dayName: "Day 2 - Mobility", exercises: [ { name: "Yoga Flow", description: "Sun salutations x 5 rounds", sets: 1, reps: 1, rest: 0 }, { name: "Foam Rolling", description: "Major muscle groups", sets: 1, reps: "1 min per area", rest: 0 } ] }, { dayName: "Day 3 - Full Body", exercises: [ { name: "Step-ups", description: "Use stairs or sturdy chair", sets: 3, reps: 10, rest: 60 }, { name: "Diamond Push-ups", description: "Hands close together", sets: 3, reps: 8, rest: 60 }, { name: "Single-leg Glute Bridge", description: "One leg extended", sets: 3, reps: 8, rest: 60 }, { name: "Bird Dog", description: "Alternate arm/leg extensions", sets: 3, reps: 10, rest: 45 } ] } ] }, { weekNumber: 3, focus: "Increasing Volume", intensity: 'Moderate', days: [ { dayName: "Day 1 - Lower Focus", exercises: [ { name: "Squat Pulses", description: "Small pulses at bottom of squat", sets: 3, reps: 15, rest: 60 }, { name: "Bulgarian Split Squats", description: "Rear foot elevated", sets: 3, reps: 8, rest: 60 }, { name: "Calf Raises", description: "Use step for full range", sets: 3, reps: 15, rest: 45 }, { name: "Wall Sit", description: "Hold position", sets: 3, reps: "30s", rest: 60 } ] }, { dayName: "Day 2 - Upper Focus", exercises: [ { name: "Push-up Variations", description: "3 sets regular, 3 sets wide", sets: 6, reps: 8, rest: 45 }, { name: "Superman Holds", description: "Lift arms and legs off ground", sets: 3, reps: "20s", rest: 45 }, { name: "Chair Dips", description: "Hands on chair behind you", sets: 3, reps: 10, rest: 60 } ] }, { dayName: "Day 3 - Core & Endurance", exercises: [ { name: "Plank to Push-up", description: "Alternate forearm/straight arm", sets: 3, reps: 10, rest: 60 }, { name: "Bicycle Crunches", description: "Slow and controlled", sets: 3, reps: 20, rest: 45 }, { name: "Jump Squats", description: "Explosive upward movement", sets: 3, reps: 10, rest: 60 }, { name: "Burpees", description: "Full body exercise", sets: 3, reps: 8, rest: 60 } ] } ] }, // Weeks 4-6: Strength Phase { weekNumber: 4, focus: "Strength Foundation", intensity: 'Moderate', days: [ { dayName: "Day 1 - Strength", exercises: [ { name: "Pistol Squat Progressions", description: "Assisted single-leg squats", sets: 4, reps: 6, rest: 90 }, { name: "Archer Push-ups", description: "One arm extended wider", sets: 4, reps: 6, rest: 90 }, { name: "Single-leg Deadlifts", description: "Hinge at hips, keep back straight", sets: 3, reps: 8, rest: 75 } ] }, { dayName: "Day 2 - Active Recovery", exercises: [ { name: "Swimming/Yoga", description: "Low-impact movement", sets: 1, reps: "30-45min", rest: 0 } ] }, { dayName: "Day 3 - Strength Endurance", exercises: [ { name: "Squat Jumps", description: "Explosive upward movement", sets: 4, reps: 10, rest: 60 }, { name: "Push-up Hold", description: "Hold at bottom position", sets: 3, reps: "15s", rest: 60 }, { name: "Lunge Jumps", description: "Alternate legs mid-air", sets: 3, reps: 12, rest: 60 } ] } ] }, { weekNumber: 5, focus: "Progressive Overload", intensity: 'High', days: [ { dayName: "Day 1 - Lower Body Power", exercises: [ { name: "Jump Squats", description: "Max height jumps", sets: 5, reps: 8, rest: 90 }, { name: "Single-leg Glute Bridge", description: "Hold weight on hips if possible", sets: 4, reps: 10, rest: 75 }, { name: "Calf Jumps", description: "Explosive calf raises", sets: 4, reps: 15, rest: 60 } ] }, { dayName: "Day 2 - Upper Body Strength", exercises: [ { name: "Plyo Push-ups", description: "Push up with hands leaving ground", sets: 4, reps: 6, rest: 90 }, { name: "Handstand Push-up Progressions", description: "Against wall, partial range", sets: 4, reps: 5, rest: 90 }, { name: "Superman Pulls", description: "Pull arms back like rowing", sets: 4, reps: 12, rest: 60 } ] }, { dayName: "Day 3 - Full Body Complex", exercises: [ { name: "Squat to Press", description: "Use household items as weights", sets: 4, reps: 10, rest: 75 }, { name: "Burpee to Pull-up", description: "Use table or sturdy bar", sets: 4, reps: 8, rest: 90 }, { name: "Mountain Climbers", description: "Fast alternating knees", sets: 3, reps: "30s", rest: 45 } ] } ] }, { weekNumber: 6, focus: "Max Strength", intensity: 'High', days: [ { dayName: "Day 1 - Max Effort Lower", exercises: [ { name: "Single-leg Squats", description: "Full range if possible", sets: 5, reps: 5, rest: 120 }, { name: "Nordic Hamstring Curls", description: "Anchor feet under furniture", sets: 4, reps: 6, rest: 120 }, { name: "Calf Raises", description: "Single leg, full range", sets: 4, reps: 12, rest: 60 } ] }, { dayName: "Day 2 - Max Effort Upper", exercises: [ { name: "One-arm Push-up Progressions", description: "Elevated if needed", sets: 5, reps: 5, rest: 120 }, { name: "Pull-up Negatives", description: "Jump up, slow descent", sets: 5, reps: 5, rest: 120 }, { name: "Planche Progressions", description: "Lean forward in plank", sets: 4, reps: "15s", rest: 90 } ] }, { dayName: "Day 3 - Metabolic Conditioning", exercises: [ { name: "Tabata Intervals", description: "20s work, 10s rest x 8 rounds", sets: 1, reps: "4min", rest: 0 }, { name: "Circuit Training", description: "Squats, push-ups, lunges, plank", sets: 4, reps: "10 each", rest: 60 } ] } ] }, // Weeks 7-9: Hypertrophy Phase { weekNumber: 7, focus: "Muscle Growth", intensity: 'High', days: [ { dayName: "Day 1 - Lower Body Volume", exercises: [ { name: "Bulgarian Split Squats", description: "Slow tempo", sets: 4, reps: 12, rest: 60 }, { name: "Glute Bridge March", description: "Alternate leg lifts", sets: 4, reps: 12, rest: 60 }, { name: "Calf Raises", description: "Pause at top", sets: 4, reps: 15, rest: 45 } ] }, { dayName: "Day 2 - Upper Body Volume", exercises: [ { name: "Push-up Variations", description: "3 sets wide, 3 sets diamond", sets: 6, reps: 12, rest: 60 }, { name: "Bodyweight Rows", description: "Under table or use bedsheet", sets: 4, reps: 12, rest: 60 }, { name: "Pike Push-ups", description: "Hips high, focus on shoulders", sets: 4, reps: 10, rest: 60 } ] }, { dayName: "Day 3 - Full Body Pump", exercises: [ { name: "Squat to Overhead Press", description: "Use water bottles as weights", sets: 4, reps: 12, rest: 60 }, { name: "Renegade Rows", description: "Push-up position row", sets: 4, reps: 10, rest: 60 }, { name: "Jump Lunges", description: "Alternate legs explosively", sets: 4, reps: 12, rest: 60 } ] } ] }, { weekNumber: 8, focus: "Time Under Tension", intensity: 'High', days: [ { dayName: "Day 1 - Lower Body TUT", exercises: [ { name: "Tempo Squats", description: "3s down, 1s up", sets: 4, reps: 10, rest: 90 }, { name: "Single-leg Deadlift", description: "4s lowering phase", sets: 4, reps: 8, rest: 90 }, { name: "Wall Sit", description: "Slow pulses", sets: 3, reps: "45s", rest: 60 } ] }, { dayName: "Day 2 - Upper Body TUT", exercises: [ { name: "Tempo Push-ups", description: "4s down, 2s up", sets: 5, reps: 8, rest: 90 }, { name: "Slow Pull-ups", description: "5s up, 5s down", sets: 4, reps: 6, rest: 120 }, { name: "Isometric Hold", description: "Plank with shoulder taps", sets: 3, reps: "30s", rest: 60 } ] }, { dayName: "Day 3 - Metabolic Stress", exercises: [ { name: "Drop Set Squats", description: "Max reps then pulse squats", sets: 4, reps: "15+10", rest: 90 }, { name: "Push-up Burnout", description: "Regular then knee push-ups", sets: 4, reps: "10+10", rest: 90 }, { name: "Plank Variations", description: "Alternate straight arm/forearm", sets: 3, reps: "45s", rest: 60 } ] } ] }, { weekNumber: 9, focus: "Advanced Techniques", intensity: 'High', days: [ { dayName: "Day 1 - Lower Body Advanced", exercises: [ { name: "Pistol Squats", description: "Assisted if needed", sets: 5, reps: 5, rest: 120 }, { name: "Shrimp Squats", description: "One leg behind you", sets: 4, reps: 6, rest: 120 }, { name: "Explosive Jumps", description: "Max height box jumps", sets: 4, reps: 8, rest: 90 } ] }, { dayName: "Day 2 - Upper Body Advanced", exercises: [ { name: "One-arm Push-ups", description: "Elevated if needed", sets: 5, reps: 5, rest: 120 }, { name: "Muscle-up Progressions", sets: 5, reps: 5, rest: 120, description: "Explosive pull to dip" }, { name: "Front Lever Progressions", sets: 4, reps: "15s", rest: 90, description: "Tuck position hold" } ] }, { dayName: "Day 3 - Complex Movements", exercises: [ { name: "Burpee Pull-ups", description: "Combine movements", sets: 4, reps: 8, rest: 120 }, { name: "Squat Press Jumps", description: "Full body explosive", sets: 4, reps: 10, rest: 90 }, { name: "Dragon Flags", description: "Advanced core exercise", sets: 4, reps: 6, rest: 90 } ] } ] }, // Weeks 10-12: Peak Performance Phase { weekNumber: 10, focus: "Peak Strength", intensity: 'High', days: [ { dayName: "Day 1 - Max Strength Lower", exercises: [ { name: "Pistol Squats", description: "Full range with control", sets: 6, reps: 5, rest: 150 }, { name: "Nordic Curls", description: "Eccentric focus", sets: 5, reps: 6, rest: 150 }, { name: "Single-leg Calf Raises", description: "Weighted if possible", sets: 5, reps: 12, rest: 90 } ] }, { dayName: "Day 2 - Max Strength Upper", exercises: [ { name: "One-arm Push-ups", description: "Full range", sets: 6, reps: 5, rest: 150 }, { name: "Weighted Pull-ups", description: "Use backpack with books", sets: 5, reps: 5, rest: 150 }, { name: "Handstand Push-ups", description: "Against wall", sets: 5, reps: 5, rest: 120 } ] }, { dayName: "Day 3 - Power Output", exercises: [ { name: "Depth Jumps", description: "Step off and explode up", sets: 6, reps: 6, rest: 120 }, { name: "Clap Push-ups", description: "Explosive upper body", sets: 5, reps: 6, rest: 120 }, { name: "Sprint Intervals", description: "10s sprint, 50s walk", sets: 8, reps: 1, rest: 50 } ] } ] }, { weekNumber: 11, focus: "Performance Testing", intensity: 'High', days: [ { dayName: "Day 1 - Strength Test", exercises: [ { name: "Max Pistol Squats", description: "Test each leg", sets: 1, reps: "AMRAP", rest: 0 }, { name: "Max Pull-ups", description: "Strict form", sets: 1, reps: "AMRAP", rest: 0 }, { name: "Max Plank Hold", description: "Perfect form", sets: 1, reps: "Max time", rest: 0 } ], notes: "Record all numbers to compare with Week 1" }, { dayName: "Day 2 - Endurance Test", exercises: [ { name: "Squat Endurance", description: "Bodyweight squats", sets: 1, reps: "Max in 5min", rest: 0 }, { name: "Push-up Endurance", description: "Perfect form", sets: 1, reps: "Max in 3min", rest: 0 }, { name: "Burpee Challenge", description: "Max in 2min", sets: 1, reps: "AMRAP", rest: 0 } ] }, { dayName: "Day 3 - Active Recovery", exercises: [ { name: "Yoga Flow", description: "Full body mobility", sets: 1, reps: "30min", rest: 0 }, { name: "Foam Rolling", description: "Focus on tight areas", sets: 1, reps: "10min", rest: 0 } ] } ] }, { weekNumber: 12, focus: "Taper & Recovery", intensity: 'Low', days: [ { dayName: "Day 1 - Movement Practice", exercises: [ { name: "Skill Work", description: "Practice advanced moves", sets: 3, reps: "5-10", rest: 120 }, { name: "Mobility Drills", description: "Full body", sets: 1, reps: "15min", rest: 0 } ] }, { dayName: "Day 2 - Light Conditioning", exercises: [ { name: "Circuit Training", description: "Light intensity", sets: 3, reps: "10 each", rest: 60 }, { name: "Core Activation", description: "Variety of exercises", sets: 3, reps: "12 each", rest: 45 } ] }, { dayName: "Day 3 - Celebration Workout", exercises: [ { name: "Favorite Exercises", description: "Choose your top 5", sets: 3, reps: "10-15", rest: 60 }, { name: "Stretching", description: "Full body", sets: 1, reps: "20min", rest: 0 } ], notes: "Congratulations on completing the 12-week program! Take progress photos and measurements to compare with Week 1." } ] } ] const currentWeek = workoutPlan[currentWeekIndex] const currentDay = currentWeek.days[currentDayIndex] const nextWeek = () => { if (currentWeekIndex < workoutPlan.length - 1) { setCurrentWeekIndex(currentWeekIndex + 1) setCurrentDayIndex(0) } } const prevWeek = () => { if (currentWeekIndex > 0) { setCurrentWeekIndex(currentWeekIndex - 1) setCurrentDayIndex(0) } } const nextDay = () => { if (currentDayIndex < currentWeek.days.length - 1) { setCurrentDayIndex(currentDayIndex + 1) } } const prevDay = () => { if (currentDayIndex > 0) { setCurrentDayIndex(currentDayIndex - 1) } } return (

Week {currentWeek.weekNumber}: {currentWeek.focus}

{currentWeek.intensity} Intensity {currentDay.dayName}

{/* Day Navigation */}

{currentWeek.days.map((day, index) => ( ))}

{/* Exercises List */}

{currentDay.exercises.map((exercise, index) => (

{exercise.name}

{exercise.sets} sets × {exercise.reps} {typeof exercise.reps === 'string' ? '' : 'reps'}

{exercise.description}

Rest: {exercise.rest} seconds between sets

))}

{/* Day Notes */} {currentDay.notes && ( Trainer's Notes

{currentDay.notes}

)} {/* Program Phase Info */} Program Phase: {getPhase(currentWeek.weekNumber)}

{getPhaseDescription(currentWeek.weekNumber)}

) } function getPhase(weekNumber: number): string { if (weekNumber <= 3) return "Foundation Phase" if (weekNumber <= 6) return "Strength Phase" if (weekNumber <= 9) return "Hypertrophy Phase" return "Peak Performance Phase" } function getPhaseDescription(weekNumber: number): string { if (weekNumber <= 3) { return "Focus on learning proper form and building workout consistency. The intensity is lower to allow your body to adapt." } else if (weekNumber <= 6) { return "Now we're building strength with progressive overload. Expect heavier loads and longer rest periods between sets." } else if (weekNumber <= 9) { return "This phase focuses on muscle growth through increased volume and time under tension. Expect more sets and reps." } else { return "Final phase! We're testing your new strength and fitness levels before a well-earned recovery period." } }