Strength Training Progressive Overload Planner

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'; return; } Object.keys(days).sort().forEach(dayName => { const card = document.createElement('div'); card.className = 'stpop-card'; let listHtml = ''; days[dayName].forEach(ex => { const weightDisplay = ex.weight > 0 ? `${ex.weight} lbs` : 'Bodyweight'; const nextWeight = ex.weight > 0 ? (parseInt(ex.weight) + parseInt(ex.increment)) : 0; const nextText = nextWeight > 0 ? `Next: ${nextWeight} lbs` : ''; listHtml += `

${escapeHtml(ex.name)}

Sets ${ex.sets}

Reps ${ex.reps}

Weight ${weightDisplay}

${ex.weight > 0 ? `

If ${ex.sets}x${ex.reps} completed → Increase to ${nextWeight} lbs

` : ''}

`; }); card.innerHTML = `

${listHtml}

`; planContainer.appendChild(card); }); } function renderConfig() { configTbody.innerHTML = ''; exercises.forEach(ex => { const tr = document.createElement('tr'); tr.innerHTML = ` ${escapeHtml(ex.day)} ${escapeHtml(ex.name)} ${ex.sets} x ${ex.reps} ${ex.weight} lbs (+${ex.increment}) Remove `; configTbody.appendChild(tr); }); } window.stpopAddExercise = function() { const day = document.getElementById('stpop-input-day').value; const name = document.getElementById('stpop-input-name').value; const sets = document.getElementById('stpop-input-sets').value; const reps = document.getElementById('stpop-input-reps').value; const weight = document.getElementById('stpop-input-weight').value; const increment = document.getElementById('stpop-input-increment').value; if (!name) { alert("Please enter an exercise name."); return; } const newEx = { id: Date.now(), day: day, name: name, sets: parseInt(sets), reps: parseInt(reps), weight: weight ? parseInt(weight) : 0, increment: parseInt(increment) }; exercises.push(newEx); // Reset Fields document.getElementById('stpop-input-name').value = ''; document.getElementById('stpop-input-weight').value = ''; renderPlan(); renderConfig(); alert('Exercise Added!'); stpopSwitchTab('dashboard'); }; window.stpopDeleteExercise = function(id) { if(confirm("Remove this exercise from your plan?")) { exercises = exercises.filter(e => e.id !== id); renderPlan(); renderConfig(); } }; window.stpopAdvanceWeek = function() { if(confirm("Complete Week " + currentWeek + " and apply progressive overload?\n\nThis assumes you hit your targets for all weighted exercises.")) { currentWeek++; // Increase weights exercises = exercises.map(ex => { if(ex.weight > 0 && ex.increment > 0) { return { ...ex, weight: ex.weight + ex.increment }; } return ex; }); renderPlan(); renderConfig(); } }; window.stpopResetAll = function() { if(confirm("Are you sure? This will delete all exercises and reset progress.")) { exercises = []; currentWeek = 1; renderPlan(); renderConfig(); } }; // --- PDF Generation --- pdfBtn.addEventListener('click', function() { const element = document.getElementById('stpop-print-area'); const header = document.getElementById('stpop-pdf-header'); // Show header for PDF header.style.display = 'block'; document.body.classList.add('stpop-generating-pdf'); const opt = { margin: [0.5, 0.5], filename: `Strength_Plan_Week_${currentWeek}.pdf`, image: { type: 'jpeg', quality: 0.98 }, html2canvas: { scale: 2, useCORS: true }, jsPDF: { unit: 'in', format: 'letter', orientation: 'portrait' } }; html2pdf().set(opt).from(element).save().then(() => { header.style.display = 'none'; document.body.classList.remove('stpop-generating-pdf'); }); }); // Utility function escapeHtml(text) { if (!text) return ''; return text.replace(/[&<>"']/g, function(m) { switch (m) { case '&': return '&'; case '<': return '<'; case '>': return '>'; case '"': return '"'; case "'": return '''; default: return m; } }); } });