MoPrograms

"The Architect" — "I design your training structure"

Status: ✅ Built

MoPrograms provides program templates like PPL (Push/Pull/Legs) that define training structure.

---

Purpose

• Define program structures and rotations
• Specify movement slots per day
• Set default rep ranges and RPE targets
• Enable template-based training
• Support program selection

---

Implementation

Database Schema

// Program Template
export const programTemplates = pgTable("program_templates", {
  id: text("id").primaryKey(),
  name: text("name").notNull(),
  description: text("description"),
  daysPerWeek: integer("days_per_week").notNull(),
  rotation: text("rotation").array().notNull(),
  createdAt: timestamp("created_at").defaultNow(),
});

// Template Days
export const templateDays = pgTable("template_days", {
  id: text("id").primaryKey(),
  programId: text("program_id").references(() => programTemplates.id),
  name: text("name").notNull(),
  dayType: text("day_type").notNull(),      // 'push_a', 'pull_b', etc.
  displayOrder: integer("display_order").notNull(),
});

// Template Slots
export const templateSlots = pgTable("template_slots", {
  id: text("id").primaryKey(),
  templateDayId: text("template_day_id").references(() => templateDays.id),
  movementPattern: text("movement_pattern").notNull(),
  slotOrder: integer("slot_order").notNull(),
  defaultExerciseId: text("default_exercise_id"),
  sets: integer("sets").notNull(),
  repRangeMin: integer("rep_range_min").notNull(),
  repRangeMax: integer("rep_range_max").notNull(),
  targetRPE: integer("target_rpe"),
  isRequired: boolean("is_required").default(true),
  notes: text("notes"),
});

---

PPL Template Structure

Rotation Pattern

Week 1: Push A → Pull A → Legs A → Push B → Pull B → Legs B → Rest
Week 2: Push A → Pull A → Legs A → Push B → Pull B → Legs B → Rest
(Continues...)

Push A Day

Slot	Pattern	Exercise	Sets × Reps	RPE
1	Horizontal Push	Barbell Bench Press	4 × 6-8	8
2	Horizontal Push	Incline DB Press	3 × 8-10	7-8
3	Vertical Push	Overhead Press	3 × 8-10	7-8
4	Horizontal Push	Cable Flyes	3 × 12-15	7
5	Arm Isolation	Tricep Pushdowns	3 × 10-12	7
6	Shoulder Isolation	Lateral Raises	3 × 12-15	7

Pull A Day

Slot	Pattern	Exercise	Sets × Reps	RPE
1	Vertical Pull	Pull-ups	4 × 6-8	8
2	Horizontal Pull	Barbell Row	4 × 6-8	8
3	Horizontal Pull	Cable Row	3 × 10-12	7
4	Vertical Pull	Lat Pulldown	3 × 10-12	7
5	Arm Isolation	Barbell Curls	3 × 10-12	7
6	Arm Isolation	Hammer Curls	3 × 10-12	7

Legs A Day

Slot	Pattern	Exercise	Sets × Reps	RPE
1	Squat	Barbell Back Squat	4 × 6-8	8
2	Hinge	Romanian Deadlift	3 × 8-10	7-8
3	Lunge	Walking Lunges	3 × 10-12	7
4	Leg Isolation	Leg Extension	3 × 12-15	7
5	Leg Isolation	Leg Curl	3 × 12-15	7
6	Leg Isolation	Calf Raises	4 × 12-15	7

---

API Endpoints

Endpoint	Method	Description
/api/programs	GET	List all programs
/api/programs/:id	GET	Get program details
/api/programs/:id/days	GET	Get program days
/api/programs/:id/days/:dayId	GET	Get day with slots

---

Code Location

/lib/db
├── seed-ppl-template.ts    → PPL program seed
├── seed-warmup-general.ts  → General warmup
├── seed-warmup-push.ts     → Push day warmup
├── seed-warmup-pull.ts     → Pull day warmup
├── seed-warmup-legs.ts     → Legs day warmup
└── schema.ts               → Program schemas

/app/api/programs
├── route.ts                → List programs
└── [id]/
    ├── route.ts            → Program details
    └── days/route.ts       → Program days

---

Warmup Templates

Each day type has an associated warmup template:

interface WarmupTemplate {
  id: string;
  name: string;
  forDayType: string[];      // ['push_a', 'push_b']

  phases: WarmupPhase[];
}

interface WarmupPhase {
  name: string;               // 'General', 'Dynamic', 'Movement Prep'
  exercises: WarmupExercise[];
}

interface WarmupExercise {
  name: string;
  sets: number;
  reps: number | null;
  duration: number | null;    // seconds
  notes: string | null;
}

---

Program Selection Flow

1. User onboarding
2. Show available programs
3. User selects PPL (only option for now)
4. Set as active program in user_settings
5. PPL rotation drives daily workouts

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Implementation Status

Feature	Status
PPL template	✅ Full 6-day rotation
Template slots	✅ All patterns defined
Warmup templates	✅ Per day type
Program API	✅ Built
Day details API	✅ Built
Multiple programs	❌ Future (only PPL)
Custom programs	❌ Future