Workout Tracker

A single-file HTML workout tracker designed for phone browsers. No accounts, no subscriptions, no install — just open and lift.

How to Use

Open workout-tracker.html in any browser. That's it.

For the best experience on your phone, bookmark the file or add it to your home screen. All data saves automatically to your browser's local storage.

Features

Core Tracking

• 5-phase periodized program (cut/bulk cycles) with per-phase color coding
• Log weight and reps for every set with auto-fill from your last session
• Tap the circle to mark a set done — rest timer starts automatically
• Progressive overload badges show if you're up, down, or flat vs last session
• PR tags highlight your all-time best weight per exercise
• Session duration timer that survives page reloads

Gym-Floor UX

• Warm-up set calculator for compound lifts (auto-generates based on working weight)
• Exercise reorder buttons — move exercises up/down to match equipment availability
• Exercise swap system — one-tap alternatives when your machine is taken
• Deload mode halves volume with one toggle
• Dark mode for early morning sessions

Progress Visibility

• Per-exercise history (last 5 sessions) — tap to expand and see your trend
• Weekly session counter in the header
• Body weight logging with 7-day rolling average and week-over-week trend
• Phase overview panel with calories, protein, training rules, and exit criteria
• Weekly volume summary showing sets per muscle group vs target

Data Safety

• All data persists in localStorage automatically
• JSON export/import for full backups
• Backup reminder system — nudges you after 5 sessions or 2 weeks without a backup
• Missed workout detection — if 7+ days since your last session, suggests easing back in

Customization

This tracker is built to be generated per-user via an AI prompt. The exercise data lives in the phases object near the top of the <script> block. Each phase contains named training days, and each day contains an array of exercises with sets, rest periods, notes, and muscle tags.

To create a version for someone else, replace the phases object with their program. The rest of the app (UI, tracking, timers, data management) works unchanged.

Technical Notes

• Single .html file — no build step, no dependencies, no server
• Uses Inter font from Google Fonts (falls back to system sans-serif if offline)
• All state stored in localStorage under keys prefixed with bd_
• Works in any modern mobile browser (Safari, Chrome, Firefox)
• ~1,500 lines total including all CSS, HTML, and JS

Data Keys

Key	Contents
bd_sessions	Historical session data (weight/reps per set per exercise)
bd_today	Current day's in-progress session
bd_order	Custom exercise ordering per day
bd_phase	Active phase number
bd_theme	Light or dark mode preference
bd_bodyweight	Daily body weight entries
bd_phase_starts	Phase start dates for week counting
bd_swaps	Active exercise swaps
bd_backup_meta	Backup reminder state (last export date, session count)
bd_session_start	Session timer timestamp (survives page reload)