Upper Lower 4x

A SwiftUI iOS workout app that guides users through a 9‑week Upper/Lower program, tracks sessions and history, and lets users customize exercises, equipment, and weights.

Highlights

• 9‑week program with 4 training days per week.
• Session tracking with timer, rest timer, and warm‑ups.
• Automatic weight targets for %1RM lifts with rounding to the nearest 5.
• Exercise customization: add/remove exercises, reorder, create supersets, edit reps and notes.
• Equipment system: Barbell, Machine, Plate Loaded, Cable, Kettlebell, Dumbbell, Body Weight.
• Barbell base weight options for barbell exercises (45/25/15 lbs).
• History & calendar to review previous workouts.
• Backup & restore to JSON from Settings.
• Progression: accessory lifts can increase when targets are met.

Screens/UX Overview

• Program tab: week selection, day cards, reset, and graduation flow.
• Session tab: active workout, warm‑ups, working sets, rest timer.
• Exercises tab: search all exercises, per‑exercise settings, hide/delete.
• History tab: calendar and session detail editing.

Requirements

• Xcode 15+ (recommended)
• iOS 17+ (recommended)
• Swift 5.9+

Getting Started

1. Open the project in Xcode:
   • Upper Lower.xcodeproj
2. Select a simulator or device.
3. Build & run.

App Structure

Upper Lower/
├── Upper Lower.xcodeproj
└── Upper Lower/
    ├── ContentView.swift
    ├── WorkoutManager.swift
    ├── ProgramData.swift
    ├── Models.swift
    ├── ExerciseDatabase.swift
    ├── ExerciseDetailView.swift
    ├── WorkoutDetailView.swift
    ├── ExercisesView.swift
    ├── HistoryView.swift
    ├── SettingsView.swift
    └── ...

Key Components

• ProgramData: Source of the 9‑week program structure and exercises.
• WorkoutManager: Session state, progression, overrides, and history.
• ExerciseDatabase: Saved weights, custom exercises, hidden exercises.
• ExerciseDetailView / WorkoutDetailView: Session and exercise UI.
• SettingsView: Backup/restore flow.

Data & Persistence

The app persists state locally using UserDefaults, including:

• Current week and completed days
• Session state (for crash/resume)
• History (completed workouts)
• Exercise overrides (reps, equipment, barbell base weight)
• Saved weights and custom exercises
• Hidden exercises

Backup / Restore

• Export from Settings → Export Backup (JSON file).
• Import from Settings → Import Backup.

Program Logic

• Weeks 1–9 are defined in ProgramData.
• Progression:
  • Completing all 4 days in a week advances the week.
  • Week 9 completion shows a graduation prompt.
• %1RM weights are calculated from user maxes and rounded to the nearest 5.

Equipment System

Exercises can be labeled as:

• Barbell
• Machine
• Plate Loaded
• Cable
• Kettlebell
• Dumbbell
• Body Weight

When set to Barbell, a “Barbell Weight” option is available (45/25/15 lbs) and plate breakdown is shown.

Customization

• Reps and notes can be edited per exercise.
• Equipment can be changed per exercise.
• Exercises can be added, removed, reordered, and grouped into supersets.

Development Notes

• UI is SwiftUI with @EnvironmentObject shared state.
• WorkoutManager and ExerciseDatabase are the primary state containers.
• The app is designed to recover a session after backgrounding.

Roadmap Ideas

• Cloud sync
• Unit/UI tests
• Export to CSV
• Dynamic program builder

License

This project is private to its owner unless otherwise specified.