Today's Workout
📅 This Week's Schedule
16-Week Progressive Program
Exercise Library
Your Progress
Weekly Progress
Overall Program Progress
📖 How to Use Home Gym Pro
🚀 Getting Started
1. Profile Setup
Choose your gender for personalized workout programs. Male programs focus on V-taper physique, while female programs emphasize hourglass figure goals.
2. Equipment Check
Ensure you have adjustable dumbbells (15-55 lbs), wall space, floor space, and a platform for step-ups.
📱 App Features
Today's Workout
View your daily scheduled exercises with instructions and "Start Workout" timer functionality.
16-Week Program
Navigate through weeks 1-16, view complete program structure, and track your progression phases.
Exercise Library
Browse all exercises with detailed instructions, target muscles, and proper form guidance.
Progress Tracking
Monitor your "Sexy Score", workout streaks, completion stats, and overall program progress.
🏋️ Program Structure
Phase 1: Foundation (Weeks 1-4)
Master bodyweight movements with 3 days/week training. Focus on form and movement patterns.
Phase 2: Introduction (Weeks 5-8)
Light dumbbell introduction with 4-5 days/week. Weight range: 15-25 lbs.
Phase 3: Strength (Weeks 9-12)
Heavy lifting for muscle growth with 5 days/week. Weight range: 25-40 lbs.
Phase 4: Peak (Weeks 13-16)
Advanced training for maximum results with 5-6 days/week. Weight range: 35-55 lbs.
⚡ Workout Execution
Starting a Workout
Click "Start Workout" to open the timer interface. Use Start/Pause controls and follow the exercise sequence.
Rest Periods
Follow recommended rest times: 30-60s for bodyweight, 60-90s for dumbbell exercises.
Form Focus
Quality over quantity! Maintain proper form throughout all exercises for safety and effectiveness.
🔧 Tips & Safety
Warm-Up
Always start with 5-10 minutes of light movement or dynamic stretching before your workout.
Progressive Overload
Gradually increase weight, reps, or sets as you get stronger. Listen to your body and progress safely.
Recovery
Rest days are crucial! Use them for light stretching, walking, or complete rest as needed.
Data Backup
Use the "Export Data" feature in Settings to backup your progress regularly.
🏆 Elite Maintenance Program
Congratulations, Elite Athlete!
You've completed the 16-week program! Now maintain your sexy physique with this ongoing routine.
Weekly Schedule (Ongoing)
Mon/Wed/Fri: Full body strength (3-4 sets, 8-12 reps, 35-55 lbs)
Tue/Thu: Active recovery or cardio
Sat: Flexibility and mobility work
Sun: Complete rest
Maintenance Exercises
Core Lifts: Dumbbell bench press, rows, squats, shoulder press
Accessories: Bicep curls, tricep extensions, step-ups
Frequency: 3x per week, 45-60 minutes per session
Progression Strategy
Focus on maintaining strength and adding variety. Try new exercises, increase time under tension, or add supersets to keep challenging your body.
🔄 App Management
Data Export & Backup
Go to Settings → "Export Data" to download your complete workout history as a JSON file. Save this file safely as your backup.
Data Import & Restore
To restore your data: 1) Export your current data first, 2) Reset the app, 3) Manually input your previous progress, or 4) Contact support for advanced restore options.
Reset Progress
Settings → "Reset Progress" will clear all data and start fresh. Export your data first! This action cannot be undone.
App Updates
The app will notify you of updates. Your data is stored locally and will persist through updates. Always export before major updates.
Troubleshooting
If the app isn't working: 1) Refresh the page, 2) Clear browser cache, 3) Export data and reset, 4) Reinstall the PWA app.
🎯 Ready to Look Sexy & Feel Strong?
You now have everything you need to start your fitness journey!
Remember: Consistency beats perfection. Show up, do the work, and trust the process.
Settings
Workout Time
Daily workout reminder
Dumbbell Range
Available weight range
Current Level
Based on your assessment