Musculation Program Generator

A comprehensive web application that generates personalized strength training (musculation) programs based on user preferences and goals. Built with Python Flask and integrated with the ExerciseDB API.

Features

🎯 Personalized Programs

• Training Objectives: Muscle gain (hypertrophy) or weight loss (fat burning)
• Flexible Frequency: 1-7 training days per week with appropriate splits
• Equipment Options: Gym equipment or bodyweight-only workouts

💪 Smart Program Generation

• Training Splits: Automatically selects optimal splits based on frequency
  • 1-2 days: Full body workouts
  • 3-4 days: Upper/lower or push/pull/legs splits
  • 5+ days: Body part splits
• Exercise Selection: Prioritizes compound movements and balances muscle groups
• Progressive Parameters: Sets, reps, and rest periods tailored to objectives

🌐 ExerciseDB Integration

• Access to thousands of exercises with detailed instructions
• Exercise filtering by muscle groups and equipment
• GIF demonstrations when available
• Comprehensive exercise database

📱 User Experience

• Responsive Design: Works perfectly on desktop, tablet, and mobile
• Interactive Interface: Clean, modern UI with Bootstrap 5
• Export Functionality: Print or download programs as text files
• Exercise Demos: Modal popups with instructions and animations

Installation & Setup

Prerequisites

• Python 3.8 or higher
• pip (Python package manager)
• Internet connection (for ExerciseDB API)

Quick Start

1. Clone or download the project

   cd /path/to/your/workspace

2. Install dependencies

   pip install -r requirements.txt

3. Run the application

   python app.py

4. Open your browser Navigate to http://localhost:5000

Development Setup

1. Create virtual environment (recommended)

   python -m venv .venv
   source .venv/bin/activate  # On Windows: .venv\Scripts\activate

2. Install dependencies

   pip install -r requirements.txt

3. Set environment variables (optional)

   export FLASK_ENV=development
   export SECRET_KEY=your-secret-key-here

4. Run with debug mode

   python app.py

Project Structure

musculation-app/
├── app.py                 # Main Flask application
├── api_service.py         # ExerciseDB API integration
├── program_generator.py   # Workout program generation logic
├── requirements.txt       # Python dependencies
├── README.md             # This file
├── static/
│   ├── css/
│   │   └── style.css     # Custom styles
│   └── js/
│       └── main.js       # Frontend JavaScript
└── templates/
    ├── base.html         # Base template
    ├── index.html        # Main form page
    └── program.html      # Generated program display

Usage Guide

Generating a Program

1. Select Your Objective

   • Muscle Gain: Focus on hypertrophy with 6-12 reps, longer rest periods
   • Weight Loss: Higher reps (12-20), shorter rest, circuit-style training

2. Choose Training Frequency

   • Consider your schedule and experience level
   • 3-4 days per week is optimal for most people

3. Equipment Availability

   • Gym Equipment: Access to weights, machines, cables
   • Bodyweight Only: No equipment needed, perfect for home workouts

4. Generate Program

   • Click "Generate My Program" and wait a few seconds
   • Your personalized program will be displayed

Using Your Program

• Exercise Instructions: Click the demo/info buttons for detailed guidance
• Print Program: Use the print button for offline access
• Export Program: Download as text file for your phone or notes
• Progressive Overload: Follow the progression guidelines provided

API Endpoints

The application also provides REST API endpoints:

• GET /api/exercises/search?q=exercise_name - Search exercises
• GET /api/exercises/muscle/<muscle_name> - Get exercises by muscle
• GET /health - Health check and API status

Training Science Behind the App

Program Design Principles

1. Frequency Distribution

   • Lower frequencies focus on full-body compound movements
   • Higher frequencies allow for specialized muscle group targeting

2. Exercise Selection

   • Prioritizes compound movements (squats, deadlifts, presses)
   • Balances primary and secondary muscle groups
   • Considers equipment limitations

3. Volume and Intensity

   • Muscle Gain: 3-4 sets, 6-12 reps, 2-3 min rest
   • Weight Loss: 2-3 sets, 12-20 reps, 30-60 sec rest

Supported Training Splits

• Full Body: All major muscle groups each session
• Upper/Lower: Upper body and lower body alternating
• Push/Pull/Legs: Movement pattern based split
• Body Part Split: Individual muscle groups per session

Troubleshooting

Common Issues

Program not generating?

• Check internet connection (requires ExerciseDB API access)
• Try refreshing the page and generating again
• Check browser console for errors

No exercises showing?

• API might be temporarily unavailable
• The app will show a basic fallback program
• Try again in a few minutes

Exercises not loading?

• Some exercises may not have complete data
• Instructions are still provided for proper form

Browser Compatibility

• Recommended: Chrome, Firefox, Safari, Edge (latest versions)
• Mobile: iOS Safari, Chrome Mobile
• Requirements: JavaScript enabled

Contributing

Code Structure

• app.py: Flask routes and application logic
• api_service.py: ExerciseDB API wrapper with caching and rate limiting
• program_generator.py: Core workout generation algorithms
• templates/: Jinja2 HTML templates
• static/: CSS and JavaScript assets

Adding Features

1. New Exercise Filters: Extend api_service.py
2. Training Splits: Modify program_generator.py
3. UI Components: Update templates and static files

License

This project is open source and available under the MIT License.

Acknowledgments

• ExerciseDB API: Provides comprehensive exercise database
• Bootstrap 5: Modern, responsive UI framework
• Font Awesome: Beautiful icons throughout the interface
• Flask: Lightweight and powerful Python web framework

Support

For issues, questions, or contributions:

1. Check existing documentation
2. Review the troubleshooting section
3. Open an issue with detailed information

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Built with ❤️ for the fitness community

Transform your fitness journey with personalized, science-based workout programs.