Training Program - Science-Based Home Gym Hypertrophy Tracker

A comprehensive workout tracking application built with React, Tailwind CSS, and modern JavaScript best practices. Optimized for HOME GYM training using Brad Schoenfeld's hypertrophy research and evidence-based principles.

🏠 Home Gym Equipment

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

🧪 Science-Based Programming

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
• 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

📊 Program Overview

6-Day Push/Pull/Legs Split

• 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

Key Features

• ✅ 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

🏋️ Training Principles

Volume Guidelines (Based on Schoenfeld et al. 2017)

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	⚠️ Consider adding

Rep Range Strategy

• Heavy (6-8 reps): DB Bench, DB OHP, Pull-ups - strength/myofibrillar hypertrophy
• Moderate (8-12 reps): Most accessory work - sarcoplasmic hypertrophy
• High (12-20 reps): Lateral raises, face pulls, calves - metabolic stress

Progression Methods

1. Load Progression: Increase weight (2.5-5lbs) when hitting rep targets
2. Rep Progression: Add reps when load progression stalls
3. Ring Progression: Progress to harder ring variations
4. Band Progression: Use thicker bands or combine bands

🎯 Home Gym Advantages

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

Installation

First, clone the repository:

git clone https://github.com/nstapc/training-program.git
cd training-program

Then install dependencies:

npm install

Running the Application

Development Mode

npm run dev

This will start the Vite development server at http://localhost:5173

Production Build

npm run build
npm run preview

Testing

Run the comprehensive test suite:

npm test

📚 Science References

Key Research Papers

• 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"
• Maeo et al. (2023) - Stretch-mediated hypertrophy research

Programming Principles

• 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

🏗️ Workout Data Structure

Each workout follows this evidence-based structure:

{
  name: 'Workout Name',
  color: 'theme-color',
  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'
    }
  ]
}

📈 Periodization Model (12-Week Cycle)

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

🎯 Implementation Guide

1. Week 1: Start with conservative weights, master ring movements
2. Track progress: Use the built-in workout tracker for all exercises
3. Follow progression: Increase load when hitting target reps
4. Deload every 4th week: 50% volume at 60% intensity
5. Adjust volume: Based on individual recovery capacity

For detailed programming guidance, see:

• src/data/workouts.js - All exercises with notes and equipment
• src/data/progressionGuide.js - Evidence-based progression strategies
• SCIENCE_ANALYSIS.md - Complete scientific rationale

🔧 Equipment-Specific Tips

Gymnastic Rings

• 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

Resistance Bands

• Use for face pulls and lateral raises (constant tension)
• Add to DB movements for accommodating resistance
• Great for warm-ups and activation work

Preacher Attachment

• Eliminates momentum on curls
• Excellent for short head biceps emphasis
• Use full ROM - stretch at bottom is key

Leg Attachment

• Slow eccentrics (3-4 sec) on leg curls
• Pause at contraction on leg extensions
• Superset extensions/curls for efficiency