A minimal PWA for tracking Push/Pull/Legs workouts. No account, no cloud, no bullshit — just open it and lift.
- 6-day PPL split (Push/Pull/Legs × 2, Sunday rest)
- Progressive overload: targets auto-increase when you max out sets
- Week 1–4: 2 sets · Week 5+: 3 sets
- Rest timer with background notification when you switch apps
- 5-minute mobility flow on rest days
- Training history + personal records
- Works offline, installs as a PWA
A V-taper is defined by one ratio: shoulder width ÷ waist width. Two muscle groups drive that ratio — lats (back width) and lateral deltoids (shoulder width). Everything else is secondary.
1. Lats need vertical pulling, not just rows
Rows build lat thickness. Pull-ups and straight-arm pulldowns build lat width by loading the lat at full overhead stretch. A 2025 systematic review found stretch-mediated hypertrophy — training a muscle at its longest length — may produce greater growth than shortened-position training (ScienceDirect, 2025). Pull-ups take the lat from full overhead stretch to full contraction. Rows do not. The previous routine had zero vertical pulls.
2. Side delts need direct isolation
Side delts are not meaningfully trained by any compound push movement. A 2025 RCT (n=trained subjects, 8 weeks) measured 3.3–4.6% lateral deltoid thickness increase from isolated lateral raises alone (PubMed PMID 40692697 / Frontiers in Physiology, 2025). Push-ups, dips, and overhead press do not replicate this. The previous routine had zero lateral raise work.
| Day | Removed | Added | Reason |
|---|---|---|---|
| Pull | Inverted Row | Pull-Up | Vertical pull — full lat stretch overhead, highest lat activation |
| Pull | TRX Bicep Curl | TRX Straight-Arm Pulldown | Isolates lat at long length, no bicep involvement diluting the stimulus |
| Push | Regular Push-Up | Band Lateral Raise | Only exercise that directly loads the lateral deltoid through full range |
| Push | TRX Tricep Extension | TRX Y Raise | Builds upper back width and rear delts — completes the 3D shoulder look |
Research shows weekly volume — not frequency — is the primary driver of hypertrophy (SportRxiv meta-regression, Dec 2025):
| Muscle | MEV | MAV (target) | This routine |
|---|---|---|---|
| Lats | 8–10 sets/week | 14–20 sets/week | ~18 sets/week (2 pull days × 9 sets) |
| Side delts | 6–8 sets/week | 12–18 sets/week | ~12 sets/week (2 push days × 6 sets) |
The 2×/week PPL schedule already in the app hits MAV for both muscle groups without adding training days.
A 2025 frequency study (12 weeks, resistance-trained subjects) found no significant hypertrophy difference between 1×, 2×, or 3× per week when total weekly volume was equated (PubMed PMID 40580213). 2× wins in practice because it splits volume across sessions before per-session fatigue degrades set quality. 6 hard sets per session is near the within-session ceiling before returns diminish.
A 2025 EMG study found grip width and orientation do not significantly change lat recruitment (MDPI, 2025). The constraint is equipment: without a pull-up bar or lat pulldown machine, you cannot perform a true vertical pull. Pull-ups are the only bodyweight solution. If you cannot do a full pull-up yet, use a chair for assistance — the lat stretch and range of motion still apply.
Next.js 16 · React 19 · Tailwind CSS v4 · TypeScript · @ducanh2912/next-pwa
npm install
npm run dev