DailyForge

A native-feeling workout companion that sits over a structured 12-week dumbbell program — no Wi-Fi needed, no server, no ads. Built with React + Vite + TypeScript + Tailwind v4 + Capacitor.

Features

• Home dashboard — today's session at a glance (or Rest & Mobility, or Program Complete), computed from a single stored program start date. Shows program progress bar, week/phase, consistency %, streak, and total workouts. Recommends starting loads per-exercise based on your experience level.
• Workout Mode — steps through today's session exercise by exercise with a built-in rest timer, adjustable reps, weight/load logging, and automatic progress to the next exercise. Ends with a summary screen: RPE, energy, duration, notes.
• Workout Review — post-workout breakdown showing title, duration, total reps, muscles trained, session highlights (PRs, longest sets), personal progress vs previous same-session, equipment used this workout, a next- session card, and milestone celebrations when earned.
• Exercise Library — all exercises browsable by Push / Pull / Legs / Core, with full coaching content and illustration images.
• Exercise Detail — setup, execution, breathing, tempo/sets/reps/rest, common mistakes, pro tips, progressions, regressions, safety notes, and a demo video link.
• Progress → Overview — training emphasis (muscle group volume with weighted-set credits), milestone history grouped by Consistency / Performance / Program with earn dates and progress bars, weekly consistency %, total reps logged, and average RPE trend charts (recharts), trimmed to only show weeks you've actually logged. Configurable daily training reminders with time picker.
• Progress → Measurements — checkpoint forms matching the program's scheduled progress weeks (weight, chest, waist, hips, arms, thighs, calves, neck, notes). Metric / Imperial toggle.
• Progress → Photos — front / side / back camera capture at each checkpoint, automatic before/after comparison, fullscreen tap-to-zoom viewer, replace and delete.
• Milestones — 15+ achievements across Consistency (streaks, total workouts), Performance (lifetime reps), and Program (week completion). Centralized unlock engine with date tracking persisted in localStorage. Celebrated inline on the Workout Review when newly earned.
• Book tab — bundled reference PDF (nutrition, recovery science, glossary, printable pages) opened in the system browser on native, or inline in dev.
• Offline — everything stored locally in IndexedDB (Dexie). No internet required.

Stack

• UI: React 19 + TypeScript + Tailwind v4 + Framer Motion
• Router: HashRouter (Capacitor-friendly)
• Storage: Dexie (IndexedDB) — session logs, set logs, measurements, photos
• Native: Capacitor 8 — Android + iOS from a single codebase
• Charts: Recharts

Architecture

Data flow

No exercise content is ever hardcoded in a component. Every screen reads through src/lib/data.ts, which imports src/data/exercises.json and src/data/program.json — the same files that generate the printed program. Run npm run sync-data to pull the latest JSON, illustrations, and PDF from the book project (defaults to ../home-dumbbell-blueprint).

Storage model

• sessionLogs — one row per completed training day: date, week, session key, RPE, duration, energy, sleep, notes, load (kg/lbs), exercises completed.
• setLogs — one row per completed set: date, exercise ID, reps completed, weight, timestamp.
• measurements / photos — checkpoint data at scheduled progress weeks.
• milestoneHistory (localStorage) — permanently unlocked milestone dates, read on every app start. Computed client-side from session/set data; never stale.

Program engine

src/lib/programEngine.ts is a pure function mapping "days since program start" onto week number, day-of-week-in-cycle, and phase by reading program.week_table and program.weekly_template. Change the program length in JSON and it recalculates with no code changes.

All date arithmetic uses local-timezone parsing (parseLocalDate — splits the ISO string and constructs new Date(y, m-1, d)) to avoid UTC offset off-by-one errors.

Notifications

refreshDailyReminders() cancels all pending notifications and re-schedules only the next 55 training days on every app open — safely under iOS's 64-cap and self-healing if the app isn't opened for weeks. Requires a notification channel on Android 8+ (created automatically on first schedule). A test button on Progress → Overview sends a notification in 30 seconds to confirm the system works independent of the scheduling logic.

Notification branding: title "DailyForge", body "Today's workout: {title}. Time to train." Android icon: monochrome white dumbbell vector at android/app/src/main/res/drawable/ic_notification.xml.

Weight recommendations

src/lib/weights.ts selects starting loads via per-exercise metadata rather than category bands. Every exercise in exercises.json has a recommendedLoads array with entries for beginner / intermediate / advanced experience and dumbbell / barbell variants, keyed by target rep range. recommendWeight() picks the closest match; getSessionWeightSummary() groups loads by movement pattern for the Workout Review; getSessionVolume() sums volume (kg × reps) across all completed sets.

Milestone engine

src/lib/milestones.ts centralises all 15+ achievements into a single declarative system:

• Definitions — each milestone has an id, title, category (Consistency / Performance / Program), description, and an unlockCondition(data) function that receives real workout stats.
• Data gathering — gatherMilestoneData() scans all completed session and set logs to produce a snapshot: completed count, current streak, lifetime reps, sessions per week, etc.
• State computation — computeMilestoneStates() runs every definition against the data snapshot and returns each milestone's unlocked status, unlockDate (or null), and progressCurrent / progressTarget for locked progress bars.
• Newly unlocked detection — getNewlyUnlockedMilestones(prevData, currentData) diffs two snapshots, returning only milestones that flipped from locked to unlocked in the second snapshot.
• Persistence — unlock dates are written to localStorage under df-milestone-history so earned milestones persist across sessions. The computed date reflects the first session that satisfied the condition.

Progress → Overview shows all milestones grouped by category with checkmarks and earn dates for unlocked items, or lock icons with progress bars for locked ones. Workout Review calls getNewlyUnlockedMilestones() to detect what was earned during the current workout and renders a golden celebration card.

Getting started

npm install
npm run sync-data       # pull exercises.json, program.json, PDF, illustrations
npm run dev             # http://localhost:5173, works in browser

Building for device

npm run build
npx cap add ios         # first time only
npx cap add android     # first time only
npm run cap:sync        # after every code change
npx cap open ios        # Xcode → run on device/simulator
npx cap open android    # Android Studio → run on device/emulator

On iOS, a free Apple ID works for 7 days at a time (re-run from Xcode to refresh). A paid Developer account removes that limit and enables TestFlight.

Project structure

src/
├── components/     # Reusable UI (Button, Card, StatCard, BottomNav, WeeklyTimeline)
├── data/           # exercises.json, program.json (auto-generated by sync-data)
├── lib/
│   ├── analytics.ts      # computeCurrentStreak, computeConsistency, PR detection
│   ├── data.ts           # re-exports exercises + program from JSON
│   ├── db.ts             # Dexie IndexedDB schema — sessionLogs, setLogs, measurements, photos
│   ├── equipment.ts      # equipment lookup and grouping helpers
│   ├── milestones.ts     # centralized milestone engine (definitions, unlock logic, persistence)
│   ├── notifications.ts  # daily reminder scheduling with refresh
│   ├── programEngine.ts  # pure fn mapping days-since-start → week, phase, today's session
│   ├── units.ts          # metric / imperial conversion
│   ├── utils.ts          # parseLocalDate, clamp, etc.
│   ├── weights.ts        # recommendWeight, getSessionWeightSummary, getSessionVolume
│   └── workoutState.ts   # workout mode state machine
├── pages/          # Home, WorkoutMode, WorkoutReview, ExerciseLibrary, ExerciseDetail,
│                   # Progress (Overview, Measurements, Photos), Book, Settings, Onboarding
└── App.tsx         # Root with HashRouter + routes + BottomNav shell