Source

// Ready-made routines, written as routine links (see parseRoutine in model.ts). They are common
// starting points, not advice for any one person.
export interface Template { name: string; e: string }
export interface Program { id: string; name: string; about: string; routines: Template[] }

export const PROGRAMS: Program[] = [
  {
    id: "full-body", name: "Full body for beginners", about: "One routine, three days a week with a rest day between.",
    routines: [
      { name: "Full body", e: "squat:w2:3x5-8:r150,bench-press:w1:3x5-8:r150,barbell-row:3x8-10:r120,romanian-deadlift:3x8-10:r120,lateral-raise:2x12-15:r60,plank:3x30s:r60" },
    ],
  },
  {
    id: "5x5", name: "5x5 strength", about: "Alternate A and B, three days a week. Add a little weight when you get all five sets.",
    routines: [
      { name: "5x5 A", e: "squat:w2:5x5:r180,bench-press:w2:5x5:r180,barbell-row:w1:5x5:r180" },
      { name: "5x5 B", e: "squat:w2:5x5:r180,overhead-press:w2:5x5:r180,deadlift:w2:1x5:r180" },
    ],
  },
  {
    id: "ppl", name: "Push, pull, legs", about: "Three routines, in order, three or six days a week.",
    routines: [
      { name: "Push", e: "bench-press:w2:4x6-8:r150,overhead-press:3x8-10:r120,incline-dumbbell-press:3x8-12:r90,lateral-raise:3x12-15:r60:s1,triceps-pushdown:3x10-12:r60:s1" },
      { name: "Pull", e: "deadlift:w2:3x5:r180,lat-pulldown:3x8-12:r90,seated-cable-row:3x8-12:r90,face-pull:3x15:r60:s1,dumbbell-curl:3x10-12:r60:s1" },
      { name: "Legs", e: "squat:w2:4x6-8:r180,romanian-deadlift:3x8-10:r120,leg-press:3x10-12:r90,lying-leg-curl:3x10-12:r60,standing-calf-raise:4x12-15:r60" },
    ],
  },
  {
    id: "upper-lower", name: "Upper and lower", about: "Two routines, four days a week: upper, lower, rest, upper, lower.",
    routines: [
      { name: "Upper", e: "bench-press:w2:4x6-8:r150,barbell-row:4x6-8:r150,dumbbell-shoulder-press:3x8-10:r90,lat-pulldown:3x10-12:r90,ez-bar-curl:2x10-12:r60:s1,overhead-cable-extension:2x10-12:r60:s1" },
      { name: "Lower", e: "squat:w2:4x6-8:r180,romanian-deadlift:3x8-10:r120,bulgarian-split-squat:3x10:r90,seated-leg-curl:3x10-12:r60,seated-calf-raise:3x12-15:r60,hanging-knee-raise:3x12:r60" },
    ],
  },
  {
    id: "dumbbells", name: "Dumbbells only", about: "For home or a hotel gym with a pair of dumbbells and a bench.",
    routines: [
      { name: "Dumbbell full body", e: "goblet-squat:3x10-12:r90,dumbbell-bench-press:3x8-12:r90,dumbbell-row:3x10:r90,dumbbell-romanian-deadlift:3x10-12:r90,dumbbell-shoulder-press:3x10:r90,hammer-curl:2x12:r60" },
    ],
  },
  {
    id: "bodyweight", name: "Bodyweight at home", about: "No equipment. A sturdy table or a low bar works for rows.",
    routines: [
      { name: "Bodyweight", e: "push-up:3x8-15:r60,air-squat:3x15-20:r60,inverted-row:3x8-12:r60,bodyweight-lunge:3x10:r60,pike-push-up:3x6-10:r60,plank:3x30s:r45,glute-bridge:3x15:r45" },
    ],
  },
];

export const templateHref = (t: Template) => `/r?name=${encodeURIComponent(t.name)}&e=${t.e}`;