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viveek-shviveek-sh
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add ppl split
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‎app/plans/ppl/leg1/page.tsx‎

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import { WorkoutOutlineTable } from "@/components/WorkoutPlan";
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import { WorkoutCard } from "@/components/WorkoutCard";
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export default function DayTwoLegsPage() {
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const dayTwoWorkouts = [
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{
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name: "Squats",
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mechanics: "Compound (Quads / Glutes)",
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sets: 3,
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reps: "5–8",
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equipment: "Barbell / Smith Machine",
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focus: "Lower Body Strength & Mass",
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},
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{
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name: "Bulgarian Split Squats",
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mechanics: "Compound (Unilateral)",
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sets: 3,
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reps: "8–12",
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equipment: "Dumbbells / Barbell",
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focus: "Glute & Quad Isolation / Stability",
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},
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{
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name: "Leg Extension",
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mechanics: "Isolation (Quads)",
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sets: 3,
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reps: "12–15",
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equipment: "Machine",
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focus: "Quad Peak Contraction",
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},
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{
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name: "Leg Curls",
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mechanics: "Isolation (Hamstrings)",
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sets: 3,
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reps: "10–15",
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equipment: "Seated / Lying Machine",
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focus: "Hamstring Stretch & Squeeze",
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},
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{
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name: "Seated / Standing Calf Raise",
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mechanics: "Isolation (Calves)",
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sets: 4,
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reps: "12–20",
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equipment: "Machine / Bodyweight",
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focus: "Full Stretch & Controlled Contraction",
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},
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];
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const exercises = [
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{
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name: "Barbell Squats",
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description:
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"The king of leg exercises, building overall lower body strength, size, and athletic power.",
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keyPoints: [
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"Keep chest up and core braced.",
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"Push knees outward during descent.",
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"Go at least parallel for full quad activation.",
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],
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alternatives: ["Smith Machine Squats", "Front Squats", "Hack Squats"],
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sets: "3 Working Sets",
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reps: "5–8 Reps",
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images: [{ src: "images/squat-1.webp" }, { src: "images/squat-2.gif" }],
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},
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{
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name: "Bulgarian Split Squats",
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description:
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"A powerful unilateral movement that builds quads and glutes while improving balance and correcting imbalances.",
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keyPoints: [
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"Keep front foot planted firmly.",
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"Drop straight down — don’t lean excessively.",
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"Drive through the heel to stand up.",
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],
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alternatives: [
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"Rear Foot Elevated Split Squat",
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"Walking Lunges",
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"Step-Ups",
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],
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sets: "3 Working Sets",
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reps: "8–12 Reps",
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images: [{ src: "images/bss-2.gif" }, { src: "images/bss-1.gif" }],
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},
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{
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name: "Leg Extension",
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description:
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"An isolation exercise that fully targets the quadriceps and enhances muscle definition.",
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keyPoints: [
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"Control the weight — avoid swinging.",
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"Pause briefly at full extension.",
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"Lower slowly to maintain tension.",
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],
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alternatives: ["Single-Leg Extension", "Resistance Band Extension"],
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sets: "3 Working Sets",
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reps: "12–15 Reps",
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images: [{ src: "images/legext-1.gif" }, { src: "images/legext-2.gif" }],
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},
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{
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name: "Leg Curls (Seated / Lying)",
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description:
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"Direct hamstring movement focused on strengthening the back of the legs for balanced development.",
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keyPoints: [
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"Keep hips pressed into the seat/pad.",
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"Squeeze hamstrings at peak contraction.",
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"Control the eccentric portion.",
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],
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alternatives: [
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"Romanian Deadlifts",
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"Cable Hamstring Curl",
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"Swiss Ball Leg Curl",
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],
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sets: "3 Working Sets",
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reps: "10–15 Reps",
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images: [
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{ src: "images/legcurl-1.gif" },
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{ src: "images/legcurl-2.gif" },
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],
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},
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{
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name: "Seated / Standing Calf Raises",
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description:
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"Targets the gastrocnemius and soleus muscles for complete calf development.",
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keyPoints: [
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"Lower heels fully for deep stretch.",
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"Pause briefly at the bottom.",
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"Explode upward and squeeze at top.",
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],
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alternatives: [
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"Donkey Calf Raises",
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"Single-Leg Calf Raise",
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"Leg Press Calf Raise",
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],
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sets: "4 Working Sets",
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reps: "12–20 Reps",
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images: [{ src: "images/calf-1.gif" }, { src: "images/calf-2.webp" }],
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},
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];
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return (
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<>
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<WorkoutOutlineTable
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title="Day 2 — Legs"
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workouts={dayTwoWorkouts}
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note="Start heavy with squats, move to unilateral strength work, then finish with isolation and high-rep calf training."
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/>
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<WorkoutCard
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title="Workout Form & Technique Guide"
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subtitle="Visual references and coaching cues for maximizing leg growth and strength."
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exercises={exercises}
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/>
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</>
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);
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}

‎app/plans/ppl/leg2/page.tsx‎

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import { WorkoutOutlineTable } from "@/components/WorkoutPlan";
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import { WorkoutCard } from "@/components/WorkoutCard";
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export default function DayFiveLegsVariationPage() {
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const dayFiveWorkouts = [
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{
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name: "Leg Press",
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mechanics: "Compound (Quads / Glutes)",
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sets: 3,
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reps: "8–12",
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equipment: "Leg Press Machine",
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focus: "Quad Mass & Controlled Depth",
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},
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{
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name: "Walking / Stationary Lunges",
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mechanics: "Compound (Unilateral)",
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sets: 3,
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reps: "10–12 each leg",
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equipment: "Dumbbells / Barbell",
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focus: "Glutes, Quads & Stability",
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},
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{
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name: "Leg Extension",
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mechanics: "Isolation (Quads)",
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sets: 3,
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reps: "12–15",
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equipment: "Machine",
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focus: "Quad Peak Contraction",
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},
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{
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name: "Leg Curl (Seated / Lying)",
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mechanics: "Isolation (Hamstrings)",
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sets: 3,
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reps: "10–15",
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equipment: "Machine",
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focus: "Hamstring Stretch & Squeeze",
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},
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{
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name: "Calf Raise (Seated / Standing)",
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mechanics: "Isolation (Calves)",
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sets: 4,
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reps: "12–20",
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equipment: "Machine / Bodyweight",
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focus: "Full Stretch & Strong Contraction",
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},
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];
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const exercises = [
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{
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name: "Leg Press",
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description:
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"A powerful compound lower-body movement allowing heavy quad loading with controlled spinal stress.",
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keyPoints: [
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"Lower platform with control.",
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"Do not lock knees aggressively.",
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"Keep lower back flat against pad.",
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],
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alternatives: [
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"Single-Leg Press",
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"Hack Squat Machine",
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"Smith Machine Squats",
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],
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sets: "3 Working Sets",
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reps: "8–12 Reps",
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images: [
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{ src: "images/legpress-1.gif" },
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{ src: "images/legpress-2.webp" },
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],
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},
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{
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name: "Walking / Stationary Lunges",
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description:
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"A unilateral leg builder that improves balance, glute activation, and overall leg symmetry.",
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keyPoints: [
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"Step forward with control.",
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"Keep torso upright.",
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"Drive through front heel.",
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],
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alternatives: ["Reverse Lunges", "Bulgarian Split Squats", "Step-Ups"],
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sets: "3 Working Sets",
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reps: "10–12 Each Leg",
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images: [{ src: "images/lunge-1.gif" }, { src: "images/lunge-2.webp" }],
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},
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{
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name: "Leg Extension",
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description:
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"An isolation exercise to maximally fatigue the quadriceps and improve muscle definition.",
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keyPoints: [
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"Pause briefly at the top.",
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"Control the eccentric.",
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"Avoid using momentum.",
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],
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alternatives: ["Single-Leg Extension", "Resistance Band Extensions"],
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sets: "3 Working Sets",
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reps: "12–15 Reps",
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images: [
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{ src: "images/extension-1.gif" },
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{ src: "images/extension-2.webp" },
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],
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},
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{
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name: "Leg Curl (Seated / Lying)",
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description:
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"Strengthens hamstrings to balance quad-dominant movements and protect the knees.",
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keyPoints: [
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"Keep hips pressed down.",
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"Squeeze at peak contraction.",
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"Control descent fully.",
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],
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alternatives: ["Romanian Deadlift", "Cable Leg Curl", "Swiss Ball Curl"],
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sets: "3 Working Sets",
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reps: "10–15 Reps",
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images: [{ src: "images/curl-1.gif" }, { src: "images/curl-2.webp" }],
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},
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{
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name: "Calf Raise (Seated / Standing)",
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description:
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"Targets both gastrocnemius and soleus muscles for complete calf development.",
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keyPoints: [
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"Lower heels fully for stretch.",
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"Pause briefly at bottom.",
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"Explode upward and squeeze.",
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],
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alternatives: [
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"Donkey Calf Raise",
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"Single-Leg Calf Raise",
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"Leg Press Calf Raise",
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],
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sets: "4 Working Sets",
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reps: "12–20 Reps",
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images: [{ src: "images/calf-1.gif" }, { src: "images/calf-2.webp" }],
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},
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];
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return (
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<>
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<WorkoutOutlineTable
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title="Day 5 — Legs (Variation)"
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workouts={dayFiveWorkouts}
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note="Focus on controlled tempo and quad-dominant loading with leg press and lunges, followed by isolation work for balanced lower-body growth."
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/>
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<WorkoutCard
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title="Workout Form & Technique Guide"
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subtitle="Visual references and coaching cues for maximizing leg hypertrophy and strength."
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exercises={exercises}
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/>
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</>
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);
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}

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