Lift Log

A small installable web app for tracking a weight-training plan on your phone. No login, no backend — everything is stored on-device in the browser. The app doesn't ship with a workout plan built in; you load your own as a JSON file.

Using it

Open the deployed page (or index.html locally), then on first run either:

• Choose plan file — pick a .json file matching the format below
• Paste plan JSON — paste the JSON text directly
• Load sample plan — loads sample-plan.json so you can see how it works

Once a plan is loaded, the app rotates through its days, suggests a weight for each exercise based on your last session's performance, runs a rest timer, and keeps a local history. Everything lives in localStorage on that browser/device — install it to your home screen (Safari/Chrome share menu → "Add to Home Screen") for an app-like feel and offline use.

Swap or update your plan any time from Plan & Settings → Replace plan. Your logged history stays; progression suggestions reset only for exercises whose id no longer appears in the new plan.

Plan file format

A plan is a JSON object:

{
  "name": "My Plan",
  "scheduleNote": "Mon / Wed / Fri, 48h rest between sessions.",
  "cardioNote": "Optional notes about cardio.",
  "warmup": ["5 min easy cardio", "Ramp into first compound: light x10 → ~50% x5 → ~75% x3 → working sets"],
  "progressionRule": ["All sets hit top of rep range, clean form → add weight.", "Miss bottom twice in a row → drop weight ~10%."],
  "deloadNote": "Every 4th week: same exercises at ~50% weight.",
  "watchList": ["Anything you want flagged in Settings."],
  "exerciseNotes": { "Goblet Squat": "Dumbbell held vertically at chest." },
  "days": [
    {
      "label": "Day A",
      "exercises": [
        {
          "id": "a_squat",
          "name": "Goblet Squat",
          "sets": 3,
          "repLow": 6,
          "repHigh": 8,
          "rest": 120,
          "type": "weight",
          "compound": true,
          "note": "",
          "watch": false,
          "perLeg": false
        }
      ]
    }
  ]
}

Only days is required — every other top-level field is optional and just fills in the Plan & Settings info cards. days needs at least one entry, each with a label and at least one exercise.

Exercise fields

Field	Required	Meaning
id	yes	Stable, unique string. This is how progression tracking follows an exercise across sessions — don't change it once you've logged sessions against it.
name	yes	Display name. Matched against exerciseNotes for the cue shown on the card.
sets	yes	Number of sets.
repLow / repHigh	yes	The working rep range. Hitting repHigh on every set (clean form) suggests a weight increase next time; dropping below repLow on any set holds weight, and doing so twice in a row drops it ~10%.
rest	no	Rest time in seconds, shown as a tappable timer chip.
type	no	weight (default, log weight + reps), time (bodyweight, log seconds — e.g. planks), or carry (loaded, log distance in the reps fields — e.g. farmer's carries).
compound	no	Informational only; not currently used to change behavior.
note	no	Short line shown under the exercise name.
watch	no	Shows a highlighted caution banner (use for anything injury-sensitive).
watchNote	no	Custom text for that banner; falls back to a generic message if omitted.
perLeg	no	Labels the rep range "/leg" for unilateral work.

See sample-plan.json for a complete two-day example.

Data

• Plan — localStorage key wt_plan_v1. Export/replace from Plan & Settings.
• Sessions & progression — localStorage key wt_state_v1. Export/import/reset from Plan & Settings → Data.

Nothing leaves the device; there's no server component.