feat: initial project setup with roadmap, exercise data, and docs
Establish SneakySwole project foundation: - CLAUDE.md with project overview, stack, and development guidelines - 5-phase roadmap (scaffold, data layer, workout UI, logging, progression) - Exercise library YAML with 6 warmups and 20 exercises (form cues, tempo, sets) - User programs YAML with week 1/4 targets for Phillip and Daughter - Design doc capturing roadmap, data, and auth model decisions - Code guidelines, security standards, and .gitignore - Source workout spreadsheet (workout_plan_v2.xlsx) Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>
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config/user_programs.yaml
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config/user_programs.yaml
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# SneakySwole User Programs
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# Per-user exercise programming with week 1 and week 4 targets.
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# Update this file to adjust programming, then re-run the seed script.
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programs:
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- user: "Phillip"
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profile:
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height: "6'0\""
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weight: "260 lbs"
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goals: "Fat loss, muscle build, back-safe movements"
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exercises:
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# Day 1 — Push
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- name: "DB Chest Press (Floor)"
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wk1_reps: 8
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wk4_reps: 12
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wk1_weight: "30 lbs"
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wk4_weight: "40 lbs"
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- name: "DB Shoulder Press (Seated)"
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wk1_reps: 8
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wk4_reps: 12
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wk1_weight: "20 lbs"
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wk4_weight: "30 lbs"
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- name: "DB Lateral Raise"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "10 lbs"
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wk4_weight: "15 lbs"
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- name: "Push-Up (Incline if needed)"
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wk1_reps: 6
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wk4_reps: 15
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wk1_weight: "BW"
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wk4_weight: "BW"
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- name: "DB Tricep Overhead Ext."
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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# Day 2 — Pull
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- name: "DB Bent-Over Row (Supported)"
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wk1_reps: 8
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wk4_reps: 12
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wk1_weight: "30 lbs"
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wk4_weight: "45 lbs"
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- name: "DB Rear Delt Fly"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "10 lbs"
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wk4_weight: "15 lbs"
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- name: "DB Hammer Curl"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "20 lbs"
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wk4_weight: "30 lbs"
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- name: "DB Bicep Curl"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "20 lbs"
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wk4_weight: "30 lbs"
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- name: "DB Shrug"
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wk1_reps: 12
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wk4_reps: 15
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wk1_weight: "35 lbs"
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wk4_weight: "50 lbs"
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# Day 3 — Lower
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- name: "Goblet Squat (DB)"
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wk1_reps: 8
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wk4_reps: 15
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wk1_weight: "25 lbs"
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wk4_weight: "40 lbs"
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- name: "Romanian Deadlift (DB)"
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wk1_reps: 8
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wk4_reps: 12
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wk1_weight: "25 lbs"
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wk4_weight: "40 lbs"
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- name: "Reverse Lunge (DB)"
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wk1_reps: 8
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wk4_reps: 12
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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- name: "Glute Bridge (DB on hips)"
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wk1_reps: 12
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wk4_reps: 20
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wk1_weight: "25 lbs"
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wk4_weight: "40 lbs"
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- name: "Standing Calf Raise (DB)"
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wk1_reps: 15
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wk4_reps: 25
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wk1_weight: "20 lbs"
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wk4_weight: "30 lbs"
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# Day 4 — Full Body
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- name: "DB Thruster (Squat + Press)"
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wk1_reps: 6
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wk4_reps: 10
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wk1_weight: "20 lbs"
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wk4_weight: "30 lbs"
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- name: "DB Renegade Row"
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wk1_reps: 6
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wk4_reps: 10
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wk1_weight: "20 lbs"
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wk4_weight: "30 lbs"
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- name: "DB Rev. Lunge + Curl"
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wk1_reps: 6
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wk4_reps: 10
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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- name: "Dead Bug (BW)"
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wk1_reps: 6
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wk4_reps: 10
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wk1_weight: "BW"
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wk4_weight: "BW"
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- name: "DB Farmer's Carry"
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wk1_reps: "30 sec"
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wk4_reps: "45 sec"
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wk1_weight: "30 lbs"
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wk4_weight: "45 lbs"
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- user: "Daughter"
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profile:
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height: "5'8\""
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weight: "140 lbs"
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goals: "Toning, strength, general fitness"
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exercises:
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# Day 1 — Push
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- name: "DB Chest Press (Floor)"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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- name: "DB Shoulder Press (Seated)"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "10 lbs"
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wk4_weight: "20 lbs"
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- name: "DB Lateral Raise"
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wk1_reps: 12
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wk4_reps: 18
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wk1_weight: "8 lbs"
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wk4_weight: "12 lbs"
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- name: "Push-Up (Incline if needed)"
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wk1_reps: 8
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wk4_reps: 20
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wk1_weight: "BW"
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wk4_weight: "BW"
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- name: "DB Tricep Overhead Ext."
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wk1_reps: 12
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wk4_reps: 18
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wk1_weight: "8 lbs"
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wk4_weight: "15 lbs"
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# Day 2 — Pull
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- name: "DB Bent-Over Row (Supported)"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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- name: "DB Rear Delt Fly"
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wk1_reps: 12
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wk4_reps: 18
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wk1_weight: "8 lbs"
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wk4_weight: "12 lbs"
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- name: "DB Hammer Curl"
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wk1_reps: 12
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wk4_reps: 18
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wk1_weight: "10 lbs"
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wk4_weight: "20 lbs"
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- name: "DB Bicep Curl"
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wk1_reps: 12
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wk4_reps: 18
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wk1_weight: "10 lbs"
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wk4_weight: "20 lbs"
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- name: "DB Shrug"
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wk1_reps: 12
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wk4_reps: 18
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wk1_weight: "20 lbs"
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wk4_weight: "35 lbs"
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# Day 3 — Lower
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- name: "Goblet Squat (DB)"
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wk1_reps: 12
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wk4_reps: 20
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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- name: "Romanian Deadlift (DB)"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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- name: "Reverse Lunge (DB)"
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wk1_reps: 10
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wk4_reps: 15
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wk1_weight: "10 lbs"
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wk4_weight: "20 lbs"
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- name: "Glute Bridge (DB on hips)"
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wk1_reps: 15
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wk4_reps: 25
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wk1_weight: "15 lbs"
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wk4_weight: "30 lbs"
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- name: "Standing Calf Raise (DB)"
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wk1_reps: 20
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wk4_reps: 30
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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# Day 4 — Full Body
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- name: "DB Thruster (Squat + Press)"
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wk1_reps: 8
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wk4_reps: 15
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wk1_weight: "10 lbs"
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wk4_weight: "20 lbs"
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- name: "DB Renegade Row"
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wk1_reps: 8
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wk4_reps: 12
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wk1_weight: "10 lbs"
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wk4_weight: "20 lbs"
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- name: "DB Rev. Lunge + Curl"
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wk1_reps: 8
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wk4_reps: 12
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wk1_weight: "10 lbs"
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wk4_weight: "18 lbs"
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- name: "Dead Bug (BW)"
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wk1_reps: 8
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wk4_reps: 12
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wk1_weight: "BW"
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wk4_weight: "BW"
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- name: "DB Farmer's Carry"
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wk1_reps: "30 sec"
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wk4_reps: "45 sec"
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wk1_weight: "15 lbs"
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wk4_weight: "25 lbs"
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