import { useState } from 'react' import { Calendar, Check, Heart, ArrowRight, Plus, Activity } from 'lucide-react' import { Button } from "/components/ui/button" import { Card, CardContent, CardHeader, CardTitle, CardDescription } from "/components/ui/card" import { Input } from "/components/ui/input" import { Label } from "/components/ui/label" type WorkoutDay = { day: string title: string focus: string exercises: { name: string sets: string reps: string intensity: string rest: string notes?: string }[] } type ProgressLog = { date: string day: string completed: boolean notes: string weights: Record } export default function KarisGlutePlan() { const [currentDay, setCurrentDay] = useState(0) const [progressLogs, setProgressLogs] = useState([]) const [notes, setNotes] = useState('') const [weights, setWeights] = useState>({}) const [showWeightInput, setShowWeightInput] = useState(null) const workoutPlan: WorkoutDay[] = [ { day: "Day 1", title: "Glute & Squat Strength", focus: "Barbell Back Squat 4x5 @ 75-85% 1RM", exercises: [ { name: "Barbell Back Squat", sets: "4", reps: "5", intensity: "75-85% 1RM", rest: "2-3 min", notes: "Keep chest up, drive through heels" }, { name: "Barbell Hip Thrust", sets: "3", reps: "8", intensity: "Moderate-Heavy", rest: "2 min", notes: "Squeeze glutes at top" }, { name: "Romanian Deadlift", sets: "3", reps: "10", intensity: "60-70% 1RM", rest: "90 sec", notes: "Maintain slight knee bend" }, { name: "Goblet Squat", sets: "3", reps: "12", intensity: "Moderate", rest: "60 sec", notes: "Keep elbows inside knees" }, { name: "Glute Kickback", sets: "3", reps: "15/side", intensity: "Bodyweight/Cable", rest: "45 sec", notes: "Controlled movement" } ] }, { day: "Day 2", title: "Lower Body Power", focus: "Barbell Front Squat 4x6 @ 70-80% 1RM", exercises: [ { name: "Barbell Front Squat", sets: "4", reps: "6", intensity: "70-80% 1RM", rest: "2-3 min", notes: "Elbows high, core tight" }, { name: "Bulgarian Split Squat", sets: "3", reps: "10/side", intensity: "Dumbbell/Barbell", rest: "90 sec", notes: "Control descent" }, { name: "Barbell Good Morning", sets: "3", reps: "10", intensity: "Light-Moderate", rest: "90 sec", notes: "Hinge at hips" }, { name: "Single-Leg Glute Bridge", sets: "3", reps: "12/side", intensity: "Bodyweight", rest: "60 sec", notes: "Drive through heel" }, { name: "Seated Calf Raise", sets: "3", reps: "15", intensity: "Moderate", rest: "45 sec", notes: "Full range of motion" } ] }, { day: "Day 3", title: "Active Recovery", focus: "Mobility & Recovery", exercises: [ { name: "Light Yoga", sets: "1", reps: "15-30 min", intensity: "Gentle", rest: "0", notes: "Focus on hip openers" }, { name: "Walking", sets: "1", reps: "15-30 min", intensity: "Light", rest: "0" }, { name: "Mobility Work", sets: "1", reps: "15 min", intensity: "Light", rest: "0", notes: "Target tight areas" } ] }, { day: "Day 4", title: "Deadlift & Glute Focus", focus: "Conventional Deadlift 4x5 @ 75-85% 1RM", exercises: [ { name: "Conventional Deadlift", sets: "4", reps: "5", intensity: "75-85% 1RM", rest: "2-3 min", notes: "Flat back, drive through heels" }, { name: "Barbell Hip Thrust", sets: "3", reps: "10", intensity: "Moderate", rest: "90 sec", notes: "Pause at top" }, { name: "Sumo Deadlift", sets: "3", reps: "8", intensity: "65-75% 1RM", rest: "2 min", notes: "Wide stance, knees out" }, { name: "Cable Pull-Through", sets: "3", reps: "12", intensity: "Light-Moderate", rest: "60 sec", notes: "Hinge at hips" }, { name: "Side-Lying Hip Raise", sets: "3", reps: "12/side", intensity: "Bodyweight", rest: "45 sec", notes: "Focus on glute medius" } ] }, { day: "Day 5", title: "Glute & Hamstring Sculpt", focus: "Romanian Deadlift 4x6 @ 70-80% 1RM", exercises: [ { name: "Barbell Romanian Deadlift", sets: "4", reps: "6", intensity: "70-80% 1RM", rest: "2-3 min", notes: "Soft knees, bar close to body" }, { name: "Barbell Hip Thrust", sets: "3", reps: "8", intensity: "Moderate-Heavy", rest: "2 min", notes: "Add band for extra resistance" }, { name: "Nordic Hamstring Curl", sets: "3", reps: "8-10", intensity: "Bodyweight", rest: "90 sec", notes: "Control eccentric" }, { name: "Dumbbell Step-Up", sets: "3", reps: "10/side", intensity: "Moderate", rest: "60 sec", notes: "Drive through front heel" }, { name: "Standing Calf Raise", sets: "3", reps: "15", intensity: "Bodyweight/Weighted", rest: "45 sec", notes: "Slow tempo" } ] }, { day: "Day 6", title: "Squat & Glute Burn", focus: "Barbell Back Squat 4x6 @ 70-80% 1RM", exercises: [ { name: "Barbell Back Squat", sets: "4", reps: "6", intensity: "70-80% 1RM", rest: "2-3 min", notes: "Depth focus" }, { name: "Deficit Deadlift", sets: "3", reps: "8", intensity: "60-70% 1RM", rest: "2 min", notes: "2-4 inch deficit" }, { name: "Barbell Hip Thrust", sets: "3", reps: "10", intensity: "Moderate", rest: "90 sec", notes: "Pulse at top for burn" }, { name: "Lateral Band Walk", sets: "3", reps: "15 steps/side", intensity: "Band", rest: "45 sec", notes: "Stay in quarter squat" }, { name: "Glute Bridge", sets: "3", reps: "20", intensity: "Bodyweight", rest: "30 sec", notes: "High reps for burn" } ] }, { day: "Day 7", title: "Active Recovery", focus: "Recovery & Regeneration", exercises: [ { name: "Foam Rolling", sets: "1", reps: "15-30 min", intensity: "Gentle", rest: "0", notes: "Focus on glutes, hamstrings, quads" }, { name: "Stretching", sets: "1", reps: "15-30 min", intensity: "Gentle", rest: "0", notes: "Hold stretches 30+ sec" }, { name: "Light Cardio", sets: "1", reps: "15-30 min", intensity: "Light", rest: "0", notes: "Walking, cycling, swimming" } ] } ] const tips = [ "Warm up with glute activation exercises before lifting", "Increase hip thrust weight by 2.5-5kg weekly when possible", "Aim for 30-40% of calories from protein for muscle growth", "Prioritize sleep for optimal recovery and glute growth", "Film your squats/deadlifts to check form from the side" ] const logProgress = () => { const today = new Date().toLocaleDateString() const newLog: ProgressLog = { date: today, day: workoutPlan[currentDay].day, completed: true, notes: notes, weights: weights } setProgressLogs([...progressLogs, newLog]) setNotes('') setWeights({}) alert('Great work! Your glutes will thank you! 🍑') } const nextDay = () => { setCurrentDay((currentDay + 1) % workoutPlan.length) setWeights({}) } const prevDay = () => { setCurrentDay((currentDay - 1 + workoutPlan.length) % workoutPlan.length) setWeights({}) } const handleWeightChange = (exerciseName: string, value: string) => { setWeights({ ...weights, [exerciseName]: value }) } return (

Kari's

7-Day Glute & Lower Body Power Plan

Sculpt your glutes and build lower body strength

{/* Main workout content */}

{workoutPlan[currentDay].day}: {workoutPlan[currentDay].title} {workoutPlan[currentDay].focus}

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

{exercise.name}

{exercise.sets} sets × {exercise.reps} reps @ {exercise.intensity}

Rest: {exercise.rest}

{showWeightInput === exercise.name && (

Weight Used (kg/lbs) handleWeightChange(exercise.name, e.target.value)} placeholder="Enter weight" className="mt-1" />

)} {exercise.notes && (

Form Tip: {exercise.notes}

)}

))}

Log Your Workout Track your progress and notes for this session

Session Notes setNotes(e.target.value)} placeholder="How did it feel? PRs? Form notes?" />

Glute Growth Tips

{tips.map((tip, index) => (

{tip}

))}

{/* Sidebar */}

Weekly Plan

{workoutPlan.map((day, index) => ( ))}

Recent Workouts Your training history {progressLogs.length === 0 ? (

No workouts logged yet

) : (

{progressLogs.slice().reverse().slice(0, 3).map((log, index) => (

{log.day}

{log.date}

{Object.entries(log.weights).length > 0 && (

Weights:

{exercise}: {weight}

)} {log.notes && (

{log.notes}

)}

))}

)} Glute Activation Pre-workout warm-up

1. Banded Glute Bridge: 2×15

2. Clamshells: 2×12/side

3. Fire Hydrants: 2×12/side

4. Bodyweight Squats: 2×15

5. Walking Lunges: 2×10/side

) }