-
Notifications
You must be signed in to change notification settings - Fork 0
/
Copy pathtraining.php
643 lines (627 loc) · 22.3 KB
/
training.php
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
231
232
233
234
235
236
237
238
239
240
241
242
243
244
245
246
247
248
249
250
251
252
253
254
255
256
257
258
259
260
261
262
263
264
265
266
267
268
269
270
271
272
273
274
275
276
277
278
279
280
281
282
283
284
285
286
287
288
289
290
291
292
293
294
295
296
297
298
299
300
301
302
303
304
305
306
307
308
309
310
311
312
313
314
315
316
317
318
319
320
321
322
323
324
325
326
327
328
329
330
331
332
333
334
335
336
337
338
339
340
341
342
343
344
345
346
347
348
349
350
351
352
353
354
355
356
357
358
359
360
361
362
363
364
365
366
367
368
369
370
371
372
373
374
375
376
377
378
379
380
381
382
383
384
385
386
387
388
389
390
391
392
393
394
395
396
397
398
399
400
401
402
403
404
405
406
407
408
409
410
411
412
413
414
415
416
417
418
419
420
421
422
423
424
425
426
427
428
429
430
431
432
433
434
435
436
437
438
439
440
441
442
443
444
445
446
447
448
449
450
451
452
453
454
455
456
457
458
459
460
461
462
463
464
465
466
467
468
469
470
471
472
473
474
475
476
477
478
479
480
481
482
483
484
485
486
487
488
489
490
491
492
493
494
495
496
497
498
499
500
501
502
503
504
505
506
507
508
509
510
511
512
513
514
515
516
517
518
519
520
521
522
523
524
525
526
527
528
529
530
531
532
533
534
535
536
537
538
539
540
541
542
543
544
545
546
547
548
549
550
551
552
553
554
555
556
557
558
559
560
561
562
563
564
565
566
567
568
569
570
571
572
573
574
575
576
577
578
579
580
581
582
583
584
585
586
587
588
589
590
591
592
593
594
595
596
597
598
599
600
601
602
603
604
605
606
607
608
609
610
611
612
613
614
615
616
617
618
619
620
621
622
623
624
625
626
627
628
629
630
631
632
633
634
635
636
637
638
639
640
641
642
643
<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8" />
<meta http-equiv="X-UA-Compatible" content="IE=edge" />
<meta name="viewport" content="width=device-width, initial-scale=1.0" />
<link
href="https://cdn.jsdelivr.net/npm/bootstrap@5.3.0-alpha1/dist/css/bootstrap.min.css"
rel="stylesheet"
integrity="sha384-GLhlTQ8iRABdZLl6O3oVMWSktQOp6b7In1Zl3/Jr59b6EGGoI1aFkw7cmDA6j6gD"
crossorigin="anonymous"
/>
<script
defer
src="https://cdn.jsdelivr.net/npm/bootstrap@5.3.0-alpha1/dist/js/bootstrap.bundle.min.js"
integrity="sha384-w76AqPfDkMBDXo30jS1Sgez6pr3x5MlQ1ZAGC+nuZB+EYdgRZgiwxhTBTkF7CXvN"
crossorigin="anonymous"
></script>
<link rel="icon" href="src/fitnesslab-favicon-dark.png" />
<link rel="stylesheet" href="styles/style.css" />
<style>
a > li {
color: black;
text-decoration: none;
}
p.h3 {
color: white;
font-family: inherit;
font-size: 1.8em;
font-weight: lighter;
}
.small-nav {
background-color: aliceblue;
border-radius: 2em;
}
ul {
text-align: center;
list-style: none;
}
li {
transition: transform 0.2s ease-out;
display: inline-block;
margin: 0 2em 0 2em;
padding: 0.2em;
}
li:hover {
transform: scale(1.2, 1.2);
cursor: pointer;
}
.h4 {
color: white;
}
.small-nav li {
font-size: 1em;
}
@media (max-width: 768px) {
.small-nav li {
font-size: 0.8em;
}
}
@media (max-width: 517px) {
.small-nav li {
font-size: 0.69em;
}
}
@media (max-width: 470px) {
.small-nav li {
font-size: 0.62em;
}
}
@media (max-width: 412px) {
.small-nav li {
display: block;
font-size: 1em;
}
}
</style>
<script src="scripts\removeTable.js"></script>
<title>Training Plans</title>
</head>
<body ng-app="table-app">
<!--NavBar-->
<nav class="navbar navbar-expand-lg" data-bs-theme="dark">
<div class="container-fluid">
<a class="navbar-brand" href="index.html">
<img
src="src/FitnessLab-logo-noBg-white.png"
alt="logo"
height="60"
width="70"
/>
</a>
<button
class="navbar-toggler"
type="button"
data-bs-toggle="collapse"
data-bs-target="#navbarNavAltMarkup"
aria-controls="navbarNavAltMarkup"
aria-expanded="false"
aria-label="Toggle navigation"
>
<span class="navbar-toggler-icon"></span>
</button>
<div class="collapse navbar-collapse" id="navbarNavAltMarkup">
<div class="navbar-nav ms-auto">
<a class="nav-link" href="index.html">Home</a>
<a
class="nav-link"
href="training.php"
style="
border-radius: 25px;
border: rgba(255, 255, 255, 0.637);
background-color: rgba(255, 255, 255, 0.637);
color: black;
"
>Training Plans</a
>
<a class="nav-link" href="health.php">Health</a>
<a class="nav-link" href="contact.php">Contact</a>
<a class="nav-link" href="questionnaire.php">Questionnaire</a>
<a class="nav-link" href="funpage.html">Game</a>
</div>
</div>
</div>
</nav>
<!--body-->
<div class="container">
<div class="row mt-3">
<div class="col text-center">
<p class="display-6">Choose Your Fitness Journey</p>
</div>
</div>
<!--nav-->
<div class="row mt-3">
<div class="col mx-auto">
<div class="small-nav">
<ul>
<a href="#Strength"><li>Strength</li></a>
<a href="#Cardio"><li>Cardio</li></a>
<a href="#Body_weight"><li>Body Weight</li></a>
<a href="#ExercisesDB"><li>Search Exercises</li></a>
</ul>
</div>
</div>
</div>
<!--Training plans-->
<div class="row mt-5" id="Strength">
<p class="display-6 mb-4">Strength 🏋️♂️</p>
<!--Legs-->
<div class="row">
<div class="col-md-6">
<?php include 'php/training/leg_day_table.php'; ?>
</div>
<div class="col-md-6">
<p class="h3">Day 1 / Legs</p>
<p class="mt-4" style="font-family: inherit">
Leg day workouts can be intense and challenging, as the lower body
muscles are some of the largest and strongest muscles in the body.
They also play a critical role in everyday movements, such as
walking, running, and jumping. Therefore, strengthening these
muscles can improve overall athletic performance and help prevent
injuries.
</p>
<form method="POST" action="<?php echo htmlspecialchars($_SERVER["PHP_SELF"]);?>">
<input type="hidden" value="legDay" name="leg_day_from">
<div class="row">
<div class="col">
<input
type="text"
name="exercise"
class="form-control"
placeholder="Exercise"
required
/>
</div>
<div class="col">
<input
type="text"
name="sets"
class="form-control"
placeholder="Sets & Reps"
required
/>
</div>
<div class="col">
<button type="submit" class="btn btn-outline-light w-100">
Add
</button>
</div>
</div>
</form>
</div>
</div>
<!--Chest-->
<div class="row">
<div class="col-md-6">
<p class="h3">Day 2 / Chest and Triceps</p>
<p class="mt-4" style="font-family: inherit">
Chest and triceps day is all about building a strong and defined
upper body. It's a challenging workout that will push your limits
and leave you feeling accomplished.
</p>
<p class="" style="font-family: inherit">
And don't forget, the key to building a strong and defined chest
and triceps is consistency. So keep showing up and putting in the
work, and you'll see results in no time.
</p>
</div>
<div class="col-md-6">
<table
class="table table-responsive table-striped table-borderless"
>
<thead>
<tr>
<th>Exercise</th>
<th>Sets x Reps</th>
</tr>
</thead>
<tbody>
<tr>
<td>Bench Press</td>
<td>3 x 10</td>
</tr>
<tr>
<td>Dumbbell Fly</td>
<td>3 x 12</td>
</tr>
<tr>
<td>Machine Chest Press</td>
<td>3 x 15</td>
</tr>
<tr>
<td>Cable Crossover</td>
<td>3 x 15</td>
</tr>
<tr>
<td>Dips</td>
<td>3 x 10</td>
</tr>
<tr>
<td>Pushdowns</td>
<td>3 x 15</td>
</tr>
<tr>
<td>Overhead Extensions</td>
<td>3 x 12</td>
</tr>
</tbody>
</table>
</div>
</div>
<!--Back-->
<div class="row">
<div class="col-md-6">
<table
class="table table-borderless table-responsive table-striped"
>
<thead>
<tr>
<th>Exercise</th>
<th>Sets x Reps</th>
</tr>
</thead>
<tbody>
<tr>
<td>Barbell Rows</td>
<td>4 x 8</td>
</tr>
<tr>
<td>T-Bar Rows</td>
<td>3 x 10</td>
</tr>
<tr>
<td>Lat Pulldowns</td>
<td>3 x 12</td>
</tr>
<tr>
<td>Pull-Up</td>
<td>3 x max</td>
</tr>
<tr>
<td>Seated Rows</td>
<td>3 x 10</td>
</tr>
<tr>
<td>Hammer Curls</td>
<td>3 x 12</td>
</tr>
<tr>
<td>Seated Curls</td>
<td>3 x 12</td>
</tr>
</tbody>
</table>
</div>
<div class="col-md-6">
<p class="h3">Day 3 / Back and Biceps</p>
<p class="mt-4" style="font-family: inherit">
On Back and Biceps day, we'll be focusing on the muscles on the
back of our body, including the lats, rhomboids, and erector
spinae, as well as our biceps. We'll be doing a variety of
exercises, including barbell rows, T-bar rows, lat pulldowns,
pull-ups, seated rows, and hammer curls, to name a few. By
targeting these muscle groups, we'll not only improve our overall
strength and endurance, but also our posture and upper body
aesthetics.
</p>
</div>
</div>
<!--Shoulder-->
<div class="row">
<div class="col-md-6">
<p class="h3">Day 4 / Shoulder</p>
<p class="mt-4" style="font-family: inherit">
Shoulder day is a workout that focuses on developing the shoulder
muscles, traps, and forearms. This routine includes exercises such
as Shoulder Press, Lateral Raise, Reverse Fly, Shrugs, Upright
Row, Wrist Curls, and Farmer's Walk. These exercises will help to
improve strength, stability, and mobility of the shoulders, while
also promoting overall upper body strength and fitness
</p>
</div>
<div class="col-md-6">
<table
class="table table-borderless table-responsive table-striped"
>
<thead>
<tr>
<th>Exercise</th>
<th>Sets X Reps</th>
</tr>
</thead>
<tbody>
<tr>
<td>Shoulder Press</td>
<td>4-8</td>
</tr>
<tr>
<td>Lateral Raise</td>
<td>3-15</td>
</tr>
<tr>
<td>Reverse Fly</td>
<td>3-12</td>
</tr>
<tr>
<td>Shrugs</td>
<td>3-max</td>
</tr>
<tr>
<td>Upright Row</td>
<td>3-10</td>
</tr>
<tr>
<td>Wrist Curls</td>
<td>3-max</td>
</tr>
<tr>
<td>Farmer's Walk</td>
<td>3-max</td>
</tr>
</tbody>
</table>
</div>
</div>
</div>
<div class="row mt-5" id="Cardio">
<p class="display-6 mb-4">Cardio 🏃♂️</p>
<div class="col-md-6">
<table class="table table-responsive table-borderless table-striped">
<thead>
<tr>
<th>Week</th>
<th>Day</th>
<th>Duration</th>
<th>Intensity</th>
<th>Type</th>
</tr>
</thead>
<tbody>
<tr>
<td rowspan="3">1-2</td>
<td>1</td>
<td>20 min</td>
<td>Low</td>
<td>Walking</td>
</tr>
<tr>
<td>2</td>
<td>25 min</td>
<td>Low</td>
<td>Running</td>
</tr>
<tr>
<td>3</td>
<td>30 min</td>
<td>Low-Moderate</td>
<td>Jogging</td>
</tr>
<tr>
<td rowspan="3">3-4</td>
<td>1</td>
<td>30 min</td>
<td>High</td>
<td>Stair Climbing</td>
</tr>
<tr>
<td>2</td>
<td>35 min</td>
<td>Moderate-High</td>
<td>HIIT</td>
</tr>
<tr>
<td>3</td>
<td>40 min</td>
<td>Moderate</td>
<td>Running</td>
</tr>
<tr>
<td rowspan="3">5-6</td>
<td>1</td>
<td>35 min</td>
<td>Low</td>
<td>Walking</td>
</tr>
<tr>
<td>2</td>
<td>40 min</td>
<td>Moderate</td>
<td>Swimming</td>
</tr>
<tr>
<td>3</td>
<td>45 min</td>
<td>High-Intense</td>
<td>Jogging</td>
</tr>
</tbody>
</table>
</div>
<div class="col-md-6 mt-4">
<p class="h4">Running</p>
<p>
A high-impact exercise that involves running at a moderate to high
intensity.
</p>
<p class="h4">Jogging</p>
<p>A low-impact exercise that involves running at a steady pace.</p>
<p class="h4">Stair Climbing</p>
<p>
A high-impact exercise that involves climbing stairs or using a
stair climber machine.
</p>
<p class="h4">HIIT (High-Intensity Interval Training)</p>
<p>
A workout style that involves alternating periods of high-intensity
exercise with periods of rest or lower-intensity exercise.
</p>
</div>
</div>
<div class="row mt-5" id="Body_weight">
<p class="display-6 mb-4">Bodyweight 💪</p>
<div class="col-md-6 mt-4">
<table class="table table-responsive table-borderless table-striped">
<thead>
<tr>
<th>Exercise</th>
<th>Description</th>
<th>Repetitions</th>
<th>Sets</th>
</tr>
</thead>
<tbody>
<tr>
<td>Push-ups</td>
<td>
A classic exercise that targets the chest, shoulders, and
triceps.
</td>
<td>10-15</td>
<td>3-4</td>
</tr>
<tr>
<td>Squats</td>
<td>
A lower-body exercise that targets the glutes, quads, and
hamstrings.
</td>
<td>10-15</td>
<td>3-4</td>
</tr>
<tr>
<td>Lunges</td>
<td>
A unilateral lower-body exercise that targets the glutes,
quads, and hamstrings.
</td>
<td>10-15 (each leg)</td>
<td>3-4</td>
</tr>
<tr>
<td>Plank</td>
<td>
A core exercise that strengthens the abs, back, and shoulders.
</td>
<td>30-60 seconds</td>
<td>3-4</td>
</tr>
<tr>
<td>Mountain climbers</td>
<td>
A full-body exercise that targets the abs, shoulders, and
legs.
</td>
<td>10-15 (each leg)</td>
<td>3-4</td>
</tr>
<tr>
<td>Jumping jacks</td>
<td>
A full-body exercise that increases heart rate and works the
arms and legs.
</td>
<td>30-60 seconds</td>
<td>3-4</td>
</tr>
</tbody>
</table>
</div>
<div class="col-md-6 mt-5">
<p>
Please keep in mind that the bodyweight training plan provided here
is just an example, and it's important to customize it based on your
own fitness goals and abilities. You can adjust the exercises,
repetitions, and sets to suit your specific needs and preferences.
It's always recommended to consult with a fitness professional
before starting any new exercise program to ensure that it's safe
and effective for you.
</p>
</div>
</div>
<div class="row mt-5" id="ExercisesDB">
<p class="display-6">Search Exercises</p>
<div class="col">
<form name="search_exercises" action="<?php echo htmlspecialchars($_SERVER["PHP_SELF"]);?>" method="POST">
<input type="hidden" value="search" name="search_exercises">
<div class="row">
<div class="col">
<select name="category" class="form-select">
<option value="legs">Legs</option>
<option value="chest">Chest</option>
<option value="back">Back</option>
<option value="shoulders">Shoulders</option>
<option value="triceps">Triceps</option>
<option value="biceps">Biceps</option>
</select>
</div>
<div class="col">
<input type="submit" value="Search" class="col-12 btn btn-outline-light">
</div>
</div>
</form>
<div class="row mt-4 mb-4">
<p class="display-6">Remove Exercise</p>
<div class="row mt-4 mb-4">
<form action="<?php echo htmlspecialchars($_SERVER["PHP_SELF"]);?>" method="POST">
<input type="hidden" value="remove" name="remove_exercise">
<div class="row">
<div class="col">
<input type="text" name="name" class = "form-control" placeholder="Exercise name" >
</div>
<div class="col">
<input type="submit" value="Remove" class="col-12 btn btn-outline-light">
</div>
<div class="col">
<?php include 'php/training/delete_exercise.php' ?>
</div>
</form>
</div>
</div>
<p class="display-6">Add Exercise</p>
<div class="col">
<form name="insert_exercises" action="<?php echo htmlspecialchars($_SERVER["PHP_SELF"]);?>" method="POST">
<input type="hidden" value="insert" name="insert_exercises">
<div class="row">
<div class="col">
<input type="text" name="name" class = "form-control" placeholder="Exercise name" >
</div>
</div>
<div class="row mt-3">
<div class="col">
<select name="category" class="form-select" >
<option value="legs">Legs</option>
<option value="chest">Chest</option>
<option value="back">Back</option>
<option value="shoulders">Shoulders</option>
<option value="triceps">Triceps</option>
<option value="biceps">Biceps</option>
</select>
</div>
</div>
<div class="row mt-3">
<div class="col">
<input type="text" name="sets" class = "form-control" placeholder="Sets" >
</div>
<div class="col">
<input type="text" name="reps" class = "form-control" placeholder="Reps" >
</div>
</div>
<div class="row mt-3">
<div class="col">
<input type="submit" value="Add" class="col-12 btn btn-outline-light" >
</div>
</div>
<div class="col">
<?php include 'php/training/insert_exercise.php'?>
</div>
</form>
</div>
</div>
</div>
<div class="col">
<?php include 'php/training/search_exercises.php'?>
</div>
</div>
</body>
</html>