Iron

A workout tracking app built for progressive overload training using Lyle McDonald's Generic Bulking Routine (GBR).

Features

• 💪 Track workouts with sets, reps, and weights
• 📊 Progressive overload charts and history
• ⚙️ Manage and customize exercises
• 📱 Mobile-first responsive design
• 🔐 Simple password authentication

Training Program

This app is designed around the Generic Bulking Routine (GBR) by Lyle McDonald, an Upper/Lower split done 4 days per week:

Day	Workout
Monday	Upper 1
Tuesday	Lower 1
Thursday	Upper 2
Friday	Lower 2

The GBR focuses on moderate volume (6-8 sets per muscle group per session) with a mix of heavy compound movements (6-8 reps) and higher-rep accessory work (10-12 reps). For full program details, see Lyle's article on hypertrophy programs.

Tech Stack

• Next.js 15 (App Router)
• TypeScript
• Vercel Postgres
• shadcn/ui + Tailwind CSS
• Recharts

Getting Started

Prerequisites

• Node.js 18+
• Vercel account (for Postgres database)

Installation

1. Clone the repository:

   git clone https://github.com/nclandrei/iron.git
   cd iron

2. Install dependencies:

   npm install

3. Set up environment variables:

   cp .env.example .env.local

   Configure the following:

   • WORKOUT_PASSWORD: Your login password
   • SESSION_SECRET: Generate with openssl rand -base64 32
   • Vercel Postgres connection strings

4. Seed the database:

   npm run seed

5. Start the development server:

   npm run dev

6. Open http://localhost:3000

Deployment

Deploy to Vercel:

1. Push to GitHub
2. Import project in Vercel dashboard
3. Add environment variables (WORKOUT_PASSWORD, SESSION_SECRET)
4. Vercel auto-provisions the Postgres database
5. Run vercel env pull .env.local && npm run seed after first deploy

License

MIT