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feat: replace wk1/wk4 targets with 6→8→10→12 rep ladder progression

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Simplifies the progression model to a universal rep ladder: every exercise
follows 6→8→10→12 reps at current weight, then +5 lbs and reset to 6.
Replaces per-user wk1/wk4 rep and weight targets with a single
starting_weight field.

- Add Alembic migration to drop wk1_reps/wk4_reps/wk1_weight/wk4_weight,
  add starting_weight (migrated from wk1_weight)
- Run Alembic migrations on app startup instead of create_all, with
  auto-detection and stamping for legacy databases
- Include alembic/ and alembic.ini in Docker image
- Rewrite progression_service.get_suggestion() with ladder logic:
  climb, hold, weight_increase, hold_at_top, deload
- Replace wk1/wk4 grid in exercise cards with rep ladder progress bar
- Add color-coded progression badges by type
- Change weight log input from text to number with pre-filled suggestion
- Normalize weight input in routes (0→BW, bare number→N lbs)
- Remove schedule page (route, template, nav link, tests)
- Simplify user_programs.yaml from 4 fields to 1 per exercise
- Update all tests for new schema and progression logic

Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>
This commit is contained in:
Phillip Tarrant
2026-03-13 13:57:02 -05:00
parent 69b3357800
commit 52e48f8ed4
19 changed files with 410 additions and 494 deletions
Download Patch File Download Diff File Expand all files Collapse all files

203
config/user_programs.yaml
View File

@@ -1,5 +1,6 @@
# SneakySwole User Programs
# Per-user exercise programming with week 1 and week 4 targets.
# Per-user exercise programming with starting weights for rep ladder progression.
# Rep ladder: 6 → 8 → 10 → 12 reps at current weight, then +5 lbs and reset.
# Update this file to adjust programming, then re-run the seed script.
programs:
@@ -11,111 +12,51 @@ programs:
exercises:
# Day 1 — Push
- name: "DB Chest Press (Floor)"
wk1_reps: 8
wk4_reps: 12
wk1_weight: "30 lbs"
wk4_weight: "40 lbs"
starting_weight: "30 lbs"
- name: "DB Shoulder Press (Seated)"
wk1_reps: 8
wk4_reps: 12
wk1_weight: "20 lbs"
wk4_weight: "30 lbs"
starting_weight: "20 lbs"
- name: "DB Lateral Raise"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "10 lbs"
wk4_weight: "15 lbs"
starting_weight: "10 lbs"
- name: "Push-Up (Incline if needed)"
wk1_reps: 6
wk4_reps: 15
wk1_weight: "BW"
wk4_weight: "BW"
starting_weight: "BW"
- name: "DB Tricep Overhead Ext."
wk1_reps: 10
wk4_reps: 15
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"
# Day 2 — Pull
- name: "DB Bent-Over Row (Supported)"
wk1_reps: 8
wk4_reps: 12
wk1_weight: "30 lbs"
wk4_weight: "45 lbs"
starting_weight: "30 lbs"
- name: "DB Rear Delt Fly"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "10 lbs"
wk4_weight: "15 lbs"
starting_weight: "10 lbs"
- name: "DB Hammer Curl"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "20 lbs"
wk4_weight: "30 lbs"
starting_weight: "20 lbs"
- name: "DB Bicep Curl"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "20 lbs"
wk4_weight: "30 lbs"
starting_weight: "20 lbs"
- name: "DB Shrug"
wk1_reps: 12
wk4_reps: 15
wk1_weight: "35 lbs"
wk4_weight: "50 lbs"
starting_weight: "35 lbs"
# Day 3 — Lower
- name: "Goblet Squat (DB)"
wk1_reps: 8
wk4_reps: 15
wk1_weight: "25 lbs"
wk4_weight: "40 lbs"
starting_weight: "25 lbs"
- name: "Romanian Deadlift (DB)"
wk1_reps: 8
wk4_reps: 12
wk1_weight: "25 lbs"
wk4_weight: "40 lbs"
starting_weight: "25 lbs"
- name: "Reverse Lunge (DB)"
wk1_reps: 8
wk4_reps: 12
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"
- name: "Glute Bridge (DB on hips)"
wk1_reps: 12
wk4_reps: 20
wk1_weight: "25 lbs"
wk4_weight: "40 lbs"
starting_weight: "25 lbs"
- name: "Standing Calf Raise (DB)"
wk1_reps: 15
wk4_reps: 25
wk1_weight: "20 lbs"
wk4_weight: "30 lbs"
starting_weight: "20 lbs"
# Day 4 — Full Body
- name: "DB Thruster (Squat + Press)"
wk1_reps: 6
wk4_reps: 10
wk1_weight: "20 lbs"
wk4_weight: "30 lbs"
starting_weight: "20 lbs"
- name: "DB Renegade Row"
wk1_reps: 6
wk4_reps: 10
wk1_weight: "20 lbs"
wk4_weight: "30 lbs"
starting_weight: "20 lbs"
- name: "DB Rev. Lunge + Curl"
wk1_reps: 6
wk4_reps: 10
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"
- name: "Dead Bug (BW)"
wk1_reps: 6
wk4_reps: 10
wk1_weight: "BW"
wk4_weight: "BW"
starting_weight: "BW"
- name: "DB Farmer's Carry"
wk1_reps: "30 sec"
wk4_reps: "45 sec"
wk1_weight: "30 lbs"
wk4_weight: "45 lbs"
starting_weight: "30 lbs"
- user: "Daughter"
profile:
@@ -125,108 +66,48 @@ programs:
exercises:
# Day 1 — Push
- name: "DB Chest Press (Floor)"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"
- name: "DB Shoulder Press (Seated)"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "10 lbs"
wk4_weight: "20 lbs"
starting_weight: "10 lbs"
- name: "DB Lateral Raise"
wk1_reps: 12
wk4_reps: 18
wk1_weight: "8 lbs"
wk4_weight: "12 lbs"
starting_weight: "8 lbs"
- name: "Push-Up (Incline if needed)"
wk1_reps: 8
wk4_reps: 20
wk1_weight: "BW"
wk4_weight: "BW"
starting_weight: "BW"
- name: "DB Tricep Overhead Ext."
wk1_reps: 12
wk4_reps: 18
wk1_weight: "8 lbs"
wk4_weight: "15 lbs"
starting_weight: "8 lbs"
# Day 2 — Pull
- name: "DB Bent-Over Row (Supported)"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"
- name: "DB Rear Delt Fly"
wk1_reps: 12
wk4_reps: 18
wk1_weight: "8 lbs"
wk4_weight: "12 lbs"
starting_weight: "8 lbs"
- name: "DB Hammer Curl"
wk1_reps: 12
wk4_reps: 18
wk1_weight: "10 lbs"
wk4_weight: "20 lbs"
starting_weight: "10 lbs"
- name: "DB Bicep Curl"
wk1_reps: 12
wk4_reps: 18
wk1_weight: "10 lbs"
wk4_weight: "20 lbs"
starting_weight: "10 lbs"
- name: "DB Shrug"
wk1_reps: 12
wk4_reps: 18
wk1_weight: "20 lbs"
wk4_weight: "35 lbs"
starting_weight: "20 lbs"
# Day 3 — Lower
- name: "Goblet Squat (DB)"
wk1_reps: 12
wk4_reps: 20
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"
- name: "Romanian Deadlift (DB)"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"
- name: "Reverse Lunge (DB)"
wk1_reps: 10
wk4_reps: 15
wk1_weight: "10 lbs"
wk4_weight: "20 lbs"
starting_weight: "10 lbs"
- name: "Glute Bridge (DB on hips)"
wk1_reps: 15
wk4_reps: 25
wk1_weight: "15 lbs"
wk4_weight: "30 lbs"
starting_weight: "15 lbs"
- name: "Standing Calf Raise (DB)"
wk1_reps: 20
wk4_reps: 30
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"
# Day 4 — Full Body
- name: "DB Thruster (Squat + Press)"
wk1_reps: 8
wk4_reps: 15
wk1_weight: "10 lbs"
wk4_weight: "20 lbs"
starting_weight: "10 lbs"
- name: "DB Renegade Row"
wk1_reps: 8
wk4_reps: 12
wk1_weight: "10 lbs"
wk4_weight: "20 lbs"
starting_weight: "10 lbs"
- name: "DB Rev. Lunge + Curl"
wk1_reps: 8
wk4_reps: 12
wk1_weight: "10 lbs"
wk4_weight: "18 lbs"
starting_weight: "10 lbs"
- name: "Dead Bug (BW)"
wk1_reps: 8
wk4_reps: 12
wk1_weight: "BW"
wk4_weight: "BW"
starting_weight: "BW"
- name: "DB Farmer's Carry"
wk1_reps: "30 sec"
wk4_reps: "45 sec"
wk1_weight: "15 lbs"
wk4_weight: "25 lbs"
starting_weight: "15 lbs"