Software engineer dabbling in data viz
Template for each workout day
Glute dominant exercise: 2-4 sets of 5-20 reps
Horizontal or vertical pull exercise: 2-4 sets of 5-20 reps
Quad dominant exercise: 2-4 sets of 5-20 reps
Horizontal or vertical press exercise: 2-4 sets of 5-20 reps
Hip or hamstring dominant exercise: 2-4 sets of 5-20 reps
Glute accessory exercise: 1-2 sets of 10-30 reps
Linear core exercise: 1-2 sets of 10-20 reps or 30-60s
Lateral or rotary core exercise: 1-2 sets of 10-20 reps or 30-60s
program = [
{ A: wk1t4DayAExercises, B: wk1t4DayBExercises, C: wk1t4DayCExercises },
{ A: wk1t4DayAExercises, B: wk1t4DayBExercises, C: wk1t4DayCExercises },
{ A: wk1t4DayAExercises, B: wk1t4DayBExercises, C: wk1t4DayCExercises },
{ A: wk1t4DayAExercises, B: wk1t4DayBExercises, C: wk1t4DayCExercises },
{ A: wk5t8DayAExercises, B: wk5t8DayBExercises, C: wk5t8DayCExercises },
{ A: wk5t8DayAExercises, B: wk5t8DayBExercises, C: wk5t8DayCExercises },
{ A: wk5t8DayAExercises, B: wk5t8DayBExercises, C: wk5t8DayCExercises },
{ A: wk5t8DayAExercises, B: wk5t8DayBExercises, C: wk5t8DayCExercises },
{ A: wk9t12DayAExercises, B: wk9t12DayBExercises, C: wk9t12DayCExercises },
{ A: wk9t12DayAExercises, B: wk9t12DayBExercises, C: wk9t12DayCExercises },
{ A: wk9t12DayAExercises, B: wk9t12DayBExercises, C: wk9t12DayCExercises },
{ A: wk9t12DayAExercises, B: wk9t12DayBExercises, C: wk9t12DayCExercises }
]
wk1t4DayAExercises = ({
A1: exercises.gluteDominant.hipThrust,
A2: exercises.pull.row,
B1: exercises.quadDominant.squat,
B2: exercises.push.benchPress,
hipDominant: exercises.hipDominant.rdl,
gluteAccessory: exercises.gluteAccessory.sideAbduction,
linearCore: exercises.linearCore.plank,
rotationalCore: exercises.rotationalCore.sidePlank
})
wk1t4DayBExercises = ({
A1: exercises.gluteDominant.singleLegGluteBridge,
A2: exercises.pull.pullUp,
B1: exercises.quadDominant.stepUp,
B2: exercises.push.overheadPress,
hipDominant: exercises.hipDominant.goodMorning,
gluteAccessory: exercises.gluteAccessory.clam,
linearCore: exercises.linearCore.crunch,
rotationalCore: exercises.rotationalCore.sideCrunch
})
wk1t4DayCExercises = ({
A1: exercises.gluteDominant.gluteMarch,
A2: exercises.pull.oneArmRow,
B1: exercises.quadDominant.squat,
B2: exercises.push.kneesPushUp,
hipDominant: exercises.hipDominant.singleLegRdl,
gluteAccessory: exercises.gluteAccessory.bandWalks,
linearCore: exercises.linearCore.plank,
rotationalCore: exercises.rotationalCore.sidePlank
})
wk5t8DayAExercises = ({
A1: exercises.gluteDominant.hipThrust,
A2: exercises.pull.pullUp,
B1: exercises.quadDominant.stepUp,
B2: exercises.push.benchPress,
hipDominant: exercises.hipDominant.rdl,
gluteAccessory: exercises.gluteAccessory.sideAbduction,
linearCore: exercises.linearCore.plank,
rotationalCore: exercises.rotationalCore.sidePlank
})
wk5t8DayBExercises = ({
A1: exercises.gluteDominant.singleLegHipThrust,
A2: exercises.pull.oneArmRow,
B1: exercises.quadDominant.walkingLunge,
B2: exercises.push.overheadPress,
hipDominant: exercises.hipDominant.backExtension,
gluteAccessory: exercises.gluteAccessory.clam,
linearCore: exercises.linearCore.crunch,
rotationalCore: exercises.rotationalCore.sideCrunch
})
wk5t8DayCExercises = ({
A1: exercises.gluteDominant.pauseHipThrust,
A2: exercises.pull.machineRows,
B1: exercises.quadDominant.squat,
B2: exercises.push.pushUp,
hipDominant: exercises.hipDominant.kettlebellSwing,
gluteAccessory: exercises.gluteAccessory.bandWalks,
linearCore: exercises.linearCore.sitUp,
rotationalCore: exercises.rotationalCore.ropeChops
})
wk9t12DayAExercises = ({
A1: exercises.gluteDominant.hipThrust,
A2: exercises.pull.row,
B1: exercises.quadDominant.squat,
B2: exercises.push.pushUp,
hipDominant: exercises.hipDominant.rdl,
gluteAccessory: exercises.gluteAccessory.sideAbduction,
linearCore: exercises.linearCore.crunch,
rotationalCore: exercises.rotationalCore.ropeChops
})
wk9t12DayBExercises = ({
A1: exercises.gluteDominant.singleLegHipThrust,
A2: exercises.pull.pullUp,
B1: exercises.quadDominant.bulgarianSplitSquat,
B2: exercises.push.overheadPress,
hipDominant: exercises.hipDominant.goodMorning,
gluteAccessory: exercises.gluteAccessory.bandWalks,
linearCore: exercises.linearCore.footElevatedPlank,
rotationalCore: exercises.rotationalCore.sideBend
})
wk9t12DayCExercises = ({
A1: exercises.gluteDominant.pauseHipThrust,
A2: exercises.pull.machineRows,
B1: exercises.quadDominant.squat,
B2: exercises.push.inclineBench,
hipDominant: exercises.hipDominant.backExtension,
gluteAccessory: exercises.gluteAccessory.clam,
linearCore: exercises.linearCore.hangingLegRaise,
rotationalCore: exercises.rotationalCore.ropeChops
})
exercises = ({
gluteDominant: {
gluteBridge: {
name: "Glute bridge",
weightRange: [0, 52.5],
repsRange: highReps,
increment: 2.5
},
singleLegGluteBridge: {
name: "Single-leg glute bridge",
weightRange: [0, 30],
repsRange: highReps,
increment: 2.5
},
gluteMarch: {
name: "Shoulder-elevated glute march",
weightRange: [0, 0],
repsRange: shortTimingReps,
increment: 0
},
hipThrust: {
name: "Hip thrust",
weightRange: [0, 100],
repsRange: highReps,
increment: 5
},
singleLegHipThrust: {
name: "Single-leg hip thrust",
weightRange: [0, 0],
repsRange: highReps,
increment: 0
},
pauseHipThrust: {
name: "Paused hip thrusts",
weightRange: [0, 100],
repsRange: highReps,
increment: 2.5
}
},
pull: {
oneArmRow: {
name: "One-arm row",
weightRange: [15, 30],
repsRange: lowReps,
increment: 2.5
},
latPulldown: {
name: "Front lat pulldonwn",
weightRange: [30, 50],
repsRange: lowReps,
increment: 5
},
machineRows: {
name: "Cable machine rows",
weightRange: [30, 50],
repsRange: lowReps,
increment: 5
},
row: {
name: "Bent-over row",
weightRange: [20, 80],
repsRange: lowReps,
increment: 5
},
pullUp: {
name: "Assisted pull-up",
weightRange: [0, 50],
repsRange: [1, 5],
increment: 5
}
},
quadDominant: {
squat: {
name: "Squat",
weightRange: [0, 45],
repsRange: highReps,
increment: 5
},
stepUp: {
name: "Step Up",
weightRange: [0, 25],
repsRange: highReps,
increment: 5
},
walkingLunge: {
name: "Walking lunge",
weightRange: [0, 25],
repsRange: highReps,
increment: 2.5
},
bulgarianSplitSquat: {
name: "Bulgarian split squat",
weightRange: [0, 25],
repsRange: highReps,
increment: 5
}
},
push: {
benchPress: {
name: "Bench press",
weightRange: [20, 60],
repsRange: lowReps,
increment: 5
},
overheadPress: {
name: "Overhead press",
weightRange: [20, 60],
repsRange: lowReps,
increment: 5
},
kneesPushUp: {
name: "Push up on knees",
weightRange: [0, 0],
repsRange: [3, 10],
increment: 0
},
pushUp: {
name: "Push up",
weightRange: [0, 0],
repsRange: [3, 10],
increment: 0
},
inclineBench: {
name: "Incline bench press",
weightRange: [20, 45],
repsRange: lowReps,
increment: 5
}
},
hipDominant: {
rdl: {
name: "Romanian deadlift",
weightRange: [30, 60],
repsRange: highReps,
increment: 5
},
backExtension: {
name: "45 degree back hyperextension",
weightRange: [0, 25],
repsRange: highReps,
increment: 2.5
},
singleLegRdl: {
name: "Single leg RDL",
weightRange: [0, 25],
repsRange: highReps,
increment: 2.5
},
kettlebellSwing: {
name: "Kettlebell Swing",
weightRange: [5, 35],
repsRange: highReps,
increment: 2.5
},
goodMorning: {
name: "Good morning",
weightRange: [0, 60],
repsRange: highReps,
increment: 5
}
},
gluteAccessory: {
sideAbduction: {
name: "Side lying abduction",
weightRange: [0, 0],
repsRange: accessoryReps,
increment: 0
},
clam: {
name: "Clams",
weightRange: [0, 0],
repsRange: accessoryReps,
increment: 0
},
bandWalks: {
name: "Banded side steps",
weightRange: [0, 0],
repsRange: accessoryReps,
increment: 0
}
},
linearCore: {
plank: {
name: "Plank",
weightRange: [0, 0],
repsRange: longTimingReps,
increment: 0
},
crunch: {
name: "Crunch",
weightRange: [0, 30],
repsRange: accessoryReps,
increment: 2.5
},
sitUp: {
name: "Straight-leg sit-up",
weightRange: [0, 0],
repsRange: accessoryReps,
increment: 0
},
hangingLegRaise: {
name: "Hanging leg raise",
weightRange: [0, 0],
repsRange: highReps,
increment: 0
},
footElevatedPlank: {
name: "Foot elevated plank",
weightRange: [0, 0],
repsRange: longTimingReps,
increment: 0
}
},
rotationalCore: {
sidePlank: {
name: "Side plank",
weightRange: [0, 0],
repsRange: shortTimingReps,
increment: 0
},
sideCrunch: {
name: "Side crunch",
weightRange: [0, 0],
repsRange: accessoryReps,
increment: 0
},
ropeChops: {
name: "Rope horizontal chops",
weightRange: [10, 50],
repsRange: [10, 15],
increment: 5
},
sideBend: {
name: "Dumbbell side bend",
weightRange: [0, 0],
repsRange: accessoryReps,
increment: 0
}
}
})
lowReps = [8, 12]
highReps = [10, 20]
accessoryReps = [15, 30]
longTimingReps = [20, 120]
shortTimingReps = [20, 60]
Purpose-built for displays of data
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