A comprehensive 30-day Push/Pull/Legs (PPL) workout tracking application designed to help you complete a structured training program with guaranteed results. Built with React and Vite for a smooth, responsive user experience.

pumpPro is your digital training partner that guides you through a complete 30-day fitness transformation program. The app implements the scientifically-backed "BRo Split" methodology, rotating between Push, Pull, and Legs workouts to maximize muscle growth and strength gains.

• 30 unique workouts spanning 30 days
• Push → Pull → Legs rotation for optimal recovery and muscle development
• Progressive overload built into the program structure
• Sequential unlocking - complete each day to unlock the next

• Local storage integration - your progress persists between sessions
• Weight tracking for every exercise across all workouts
• Completion system - mark workouts as complete when finished
• Visual progress indicators with workout cards and status icons

• Detailed exercise descriptions with proper form instructions
• Built-in tempo guidance (2-2-2 pause reps for optimal muscle activation)
• Warm-up routines included for each workout day
• Visual exercise demonstrations via descriptive text

• Intuitive card-based interface for easy workout navigation
• Modal system for detailed exercise instructions
• Responsive design that works on all devices
• Font Awesome icons for visual workout categorization

• Node.js (v14 or higher)
• npm or yarn package manager

1. Clone the repository

   git clone https://github.com/Pranshu-Raj/pumpPro.git
   cd pumpPro

2. Install dependencies

   npm install

3. Start the development server

   npm run dev

4. Open your browser Navigate to http://localhost:5173 to access the application

• npm run dev - Start development server
• npm run build - Build for production
• npm run preview - Preview production build
• npm run lint - Run ESLint for code quality checks

1. Begin with Day 1 - The first Push workout is immediately available
2. Complete workouts sequentially - Each day unlocks only after completing the previous one
3. Follow the 3 Golden Rules:
   • Rest: Take necessary rest days between workouts
   • Reps: Use 2-2-2 tempo (2 seconds down, 2 second pause, 2 seconds up)
   • Weight: Select maximum weight that allows perfect form

1. Review warm-up exercises - These prepare your muscles and joints
2. Check exercise descriptions - Click the ❓ icon for detailed instructions
3. Enter your working weights - Track the maximum weight you can use with good form
4. Complete all sets and reps - Follow the prescribed sets and repetitions
5. Save your progress - Use "Save & Exit" to preserve your weights for next time
6. Mark as complete - Hit "Complete" when you've finished the entire workout

• Sets 1-2: Use 75% of your working weight
• Sets 3-4: Use 85% of your working weight
• Final sets: Use 100% of your maximum weight with perfect form

The program follows a proven Push/Pull/Legs rotation:

• Barbell Bench Press
• Incline Dumbbell Press
• Dips
• Cable Crossovers
• Tricep Extensions

• Lat Pulldowns
• Cable Rows
• Dumbbell Rows
• Face Pulls
• Bicep Curls

• Barbell Squats
• Leg Press
• Romanian Deadlifts
• Hip Thrusts
• Calf Raises

• React 19 - Modern React with latest features
• Vite - Lightning-fast build tool and dev server
• JavaScript ES6+ - Modern JavaScript features
• CSS3 - Custom styling with Font Awesome integration
• Local Storage API - Client-side data persistence

• Component-based structure for maintainable code
• Custom hooks for state management
• Prop drilling optimization with strategic component design
• Responsive layout that adapts to different screen sizes

• Increased muscle mass through progressive overload
• Improved strength across all major muscle groups
• Better muscle balance with the PPL rotation
• Enhanced mind-muscle connection with pause reps

• Structured approach removes decision fatigue
• Progress tracking provides motivation and accountability
• Educational component teaches proper exercise form
• Achievement system creates positive reinforcement

The 30-day program includes:

• 10 Push workouts focusing on chest, shoulders, and triceps
• 10 Pull workouts targeting back, biceps, and rear delts
• 10 Legs workouts developing quads, hamstrings, glutes, and calves

Each workout contains:

• 2 warm-up exercises to prepare your body
• 5 main exercises for targeted muscle development
• Specific set and rep schemes for optimal progression

• Consult a physician before starting any new exercise program
• Focus on form over weight - proper technique prevents injury
• Start conservatively - build up weight gradually over time
• Listen to your body - rest if you feel pain (beyond normal muscle fatigue)

• Consistency is key - stick to the schedule for best results
• Progressive overload - gradually increase weights as you get stronger
• Proper nutrition - fuel your body with adequate protein and calories
• Quality sleep - recovery happens when you rest

This project demonstrates clean React development practices and modern JavaScript patterns. Feel free to submit issues or enhancement requests!

This project is private and intended for personal use.

Ready to transform your physique? Start your pumpPro journey today! 💪