-
Notifications
You must be signed in to change notification settings - Fork 0
Expand file tree
/
Copy pathWorkout plan.html
More file actions
284 lines (247 loc) · 11.7 KB
/
Copy pathWorkout plan.html
File metadata and controls
284 lines (247 loc) · 11.7 KB
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
<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Fit-Track - Workout Plans</title>
<link rel="icon" href="barbell.png" type="image/x-icon">
<style>
/* Reset styles */
* {
margin: 0;
padding: 0;
box-sizing: border-box;
}
/* Additional CSS styles */
/* Body styles */
body {
font-family: Arial, sans-serif;
background-image: url('Gym 4.jpg'); /* Specify the path to your background image */
background-size: cover; /* Cover the entire background */
background-position: center; /* Center the background image */
color: #333;
}
/* Header styles */
header {
background-color: #222;
color: #fff;
padding: 20px;
text-align: center;
}
header h1 {
font-size: 2.5em;
margin-bottom: 10px;
}
nav a {
color: #fff;
text-decoration: none;
padding: 5px 15px;
margin-right: 10px;
transition: color 0.3s; /* Smooth transition for color change */
}
/* Change color on hover */
nav a:hover {
color: orange;
}
/* Main styles */
main {
padding: 20px;
}
.workout-plans {
max-width: 800px;
margin: 0 auto;
}
.workout-plan {
display: none; /* Initially hide all workout plans */
background-color: #fff;
border-radius: 5px;
box-shadow: 0 0 10px rgba(0, 0, 0, 0.1);
margin-bottom: 20px;
padding: 20px;
}
.workout-plan h3 {
color: #333;
font-size: 1.5em;
margin-bottom: 10px;
}
.workout-plan p {
color: #555;
margin-bottom: 15px;
}
.workout-plan ul {
list-style-type: none;
}
.workout-plan ul li {
margin-bottom: 5px;
color: #777;
}
/* Footer styles */
footer {
background-color: #343a40; /* Dark gray footer */
color: #fff;
text-align: center;
padding: 20px;
position: fixed;
bottom: 0;
width: 100%;
border-top: 1px solid #fff;
}
</style>
</head>
<body>
<header>
<h1>Fit-Track Workout Planner</h1>
<nav>
<a href="allover Index.html">Home</a>
<a href="Workout plan.html">Workout Plans</a> <!-- Current page -->
<a href="Diet_Tracker.html">Diet Tracker</a>
<a href="Progress_Tracker.html">Progress Tracker</a>
<a href="About.html">About Us</a>
</nav>
</header>
<main>
<section class="workout-plans">
<h2>Workout Plans</h2>
<!-- Dropdown for selecting workout plans -->
<select id="workoutSelector">
<option value="beginner">Beginner Full Body Workout</option>
<option value="advanced">Advanced Workout</option>
<option value="none"> None </option>
<!-- Add more options as needed -->
</select>
<div class="workout-plan" id="beginnerPlan">
<h3>Beginner Full Body Workout</h3>
<p>This workout plan is perfect for beginners looking to kickstart their fitness journey.</p>
<ul>
<li>Day 1: Full Body
1. Bodyweight Squats: 3 sets x 10-12 reps
2. Push-Ups: 3 sets x 8-10 reps
3. Assisted Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps
4. Dumbbell Lunges: 3 sets x 10 reps each leg
5. Dumbbell Shoulder Press: 3 sets x 10-12 reps
6. Plank: 3 sets x 20-30 seconds
</li>
<li>Day 2: Rest
Complete rest day to allow for recovery.
</li>
<li>Day 3: Full Body
1. Dumbbell Deadlifts: 3 sets x 10-12 reps
2. Dumbbell Bench Press: 3 sets x 8-10 reps
3. Bodyweight Rows (using a low bar or TRX): 3 sets x 8-10 reps
4. Bulgarian Split Squats: 3 sets x 10 reps each leg
5. Dumbbell Bicep Curls: 3 sets x 10-12 reps
6. Bicycle Crunches: 3 sets x 12-15 reps each side
</li>
<li>Day 4: Rest
Complete rest day or engage in light activity such as walking or cycling.
</li>
<li>Day 5: Full Body
1. Goblet Squats: 3 sets x 10-12 reps
2. Incline Push-Ups: 3 sets x 8-10 reps
3. Assisted Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps
4. Romanian Deadlifts with Dumbbells: 3 sets x 10-12 reps
5. Dumbbell Shoulder Lateral Raises: 3 sets x 10-12 reps
6. Russian Twists: 3 sets x 12-15 reps each side
</li>
<li>Day 6: Rest or Light Cardio
Rest day or engage in light cardio such as walking, jogging, or cycling for 20-30 minutes.
</li>
<li>Day 7: Rest
Complete rest day to allow for full recovery.
</li>
<li>Remember to focus on proper form and gradually increase weights or intensity as you progress. It's important to listen to your body and rest when needed to prevent injury and promote recovery. Additionally, consider incorporating flexibility and mobility exercises into your routine to improve overall flexibility and reduce the risk of injury. Always consult with a fitness professional before starting any new exercise program, especially if you have any underlying health concerns.</li>
</ul>
</div>
<div class="workout-plan" id="advancedPlan">
<h3>Advanced Workout</h3>
<p>This plan assumes familiarity with various exercises and equipment, proper form, and the ability to push oneself to higher intensities. Remember to warm up before starting any workout and cool down/stretch afterwards to prevent injuries.</p>
<ul>
<li>Day 1: Chest and Triceps
1. Bench Press (Barbell or Dumbbell): 4 sets x 6-8 reps
2. Incline Dumbbell Press: 4 sets x 8-10 reps
3. Decline Dumbbell Flyes: 3 sets x 10-12 reps
4. Cable Crossover: 3 sets x 10-12 reps
5. Close-Grip Bench Press: 4 sets x 6-8 reps
6. Tricep Dips: 3 sets x max reps (weighted if possible)
7. Skull Crushers: 3 sets x 8-10 reps
</li>
<li>Day 2: Back and Biceps
1. Deadlifts: 4 sets x 5 reps
2. Pull-Ups/Chin-Ups: 4 sets x max reps
3. Bent Over Rows (Barbell or Dumbbell): 4 sets x 6-8 reps
4. T-Bar Rows: 3 sets x 8-10 reps
5. Lat Pulldowns: 3 sets x 10-12 reps
6. Barbell Bicep Curls: 4 sets x 6-8 reps
7. Hammer Curls: 3 sets x 8-10 reps
</li>
<li>Day 3: Legs
1. Squats (Back or Front): 4 sets x 6-8 reps
2. Romanian Deadlifts: 4 sets x 8-10 reps
3. Leg Press: 4 sets x 10-12 reps
4. Lunges (Barbell or Dumbbell): 3 sets x 12 reps each leg
5. Leg Extensions: 3 sets x 12-15 reps
6. Leg Curls: 3 sets x 10-12 reps
7. Calf Raises: 4 sets x 12-15 reps
</li>
<li>Day 4: Shoulders and Abs
1. Military Press (Barbell or Dumbbell): 4 sets x 6-8 reps
2. Arnold Press: 4 sets x 8-10 reps
3. Lateral Raises: 3 sets x 10-12 reps
4. Bent Over Lateral Raises: 3 sets x 10-12 reps
5. Cable Crunches: 4 sets x 12-15 reps
6. Hanging Leg Raises: 3 sets x 10-12 reps
7. Planks: 3 sets x max time hold
</li>
<li>Day 5: Rest or Active Recovery
Rest day or engage in light activity such as walking, yoga, or swimming for recovery.
</li>
<li>Day 6: Full Body Strength
1. Squats: 4 sets x 6-8 reps
2. Deadlifts: 4 sets x 6-8 reps
3. Bench Press: 4 sets x 6-8 reps
4. Pull-Ups/Chin-Ups: 4 sets x max reps
5. Military Press: 4 sets x 6-8 reps
6. Bent Over Rows: 4 sets x 6-8 reps
</li>
<li>Day 7: Rest
Complete rest day to allow for full recovery.
</li>
<li>Remember to progressively overload by increasing weight or reps over time. Also, listen to your body and adjust the intensity as needed to prevent overtraining or injury. It's also recommended to consult with a fitness professional before starting any new workout routine.</li>
</ul>
</div>
<!-- Add more workout plans as needed -->
</section>
</main>
<footer>
<p>© 2025 Fit-Track.</p>
</footer>
<script>
document.addEventListener("DOMContentLoaded", function() {
const workoutSelector = document.getElementById("workoutSelector");
const beginnerPlan = document.getElementById("beginnerPlan");
const advancedPlan = document.getElementById("advancedPlan");
// Function to hide all workout plans
function hideAllPlans() {
beginnerPlan.style.display = "none";
advancedPlan.style.display = "none";
}
// Event listener to show/hide workout plans based on selection
workoutSelector.addEventListener("change", function() {
const selectedOption = workoutSelector.value;
if (selectedOption === "beginner") {
hideAllPlans();
beginnerPlan.style.display = "block";
} else if (selectedOption === "advanced") {
hideAllPlans();
advancedPlan.style.display = "block";
} else if (selectedOption === "none") {
hideAllPlans();
// Reset dropdown to default value
workoutSelector.value = "none";
}
// Add more conditions for additional workout plans if needed
});
});
</script>
</body>
</html>