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Aesthetic Program

The document outlines a structured workout and nutrition plan, including a weekly schedule with specific training types (push, pull, legs, upper, lower) and their corresponding exercises. It also details meal timings, calorie counts, and macro breakdowns for each meal throughout the day. Additionally, the document provides exercises aimed at fixing winging scapula issues, enhancing overall fitness and strength.

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szbjdw5cdg
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© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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7 views13 pages

Aesthetic Program

The document outlines a structured workout and nutrition plan, including a weekly schedule with specific training types (push, pull, legs, upper, lower) and their corresponding exercises. It also details meal timings, calorie counts, and macro breakdowns for each meal throughout the day. Additionally, the document provides exercises aimed at fixing winging scapula issues, enhancing overall fitness and strength.

Uploaded by

szbjdw5cdg
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

import { useState } from "react";

const days = {
push: {
label: "PUSH",
color: "#E8C547",
subtitle: "Chest · Shoulders · Triceps",
exercises: [
{ name: "Incline Barbell Press", sets: "4", reps: "6–10", rest: "2–3 min", note: "Main
{ name: "Cable Fly (low to high)", sets: "3", reps: "12–15", rest: "90s", note: "Stretc
{ name: "Seated DB Shoulder Press", sets: "4", reps: "8–12", rest: "2 min", note: "Full
{ name: "Lateral Raise", sets: "4", reps: "15–20", rest: "60s", note: "Slight lean forw
{ name: "Tricep Rope Pushdown", sets: "3", reps: "12–15", rest: "60s", note: "Flare wri
{ name: "Overhead Tricep Extension", sets: "3", reps: "10–12", rest: "60s", note: "Long
],
},
pull: {
label: "PULL",
color: "#47B8E8",
subtitle: "Back · Biceps · Rear Delt + Scapula Fix",
exercises: [
{ name: "Weighted Pull-Ups (or Lat Pulldown)", sets: "4", reps: "6–10", rest: "2–3 min"
{ name: "Chest-Supported DB Row", sets: "4", reps: "8–12", rest: "2 min", note: "Elimin
{ name: "Face Pull (cable)", sets: "4", reps: "15–20", rest: "60s", note: " WINGING S
{ name: "Rear Delt Fly (incline)", sets: "3", reps: "15–20", rest: "60s", note: "Wingin
{ name: "Barbell / EZ Curl", sets: "3", reps: "8–12", rest: "90s", note: "Full supinati
{ name: "Hammer Curl", sets: "3", reps: "10–15", rest: "60s", note: " FOREARM BUILDER
],
},
legs: {
label: "LEGS",
color: "#E84747",
subtitle: "Quads · Hamstrings · Glutes · Calves",
exercises: [
{ name: "Barbell Squat", sets: "4", reps: "6–10", rest: "3 min", note: "Depth = paralle
{ name: "Romanian Deadlift", sets: "3", reps: "10–12", rest: "2 min", note: "Hip hinge,
{ name: "Leg Press", sets: "3", reps: "10–15", rest: "2 min", note: "High foot placemen
{ name: "Leg Curl (seated)", sets: "3", reps: "12–15", rest: "90s", note: "Full stretch
{ name: "Calf Raise (standing)", sets: "4", reps: "15–20", rest: "60s", note: "Pause 1s
],
},
upper: {
label: "UPPER",
color: "#47E89B",
subtitle: "Full Upper Body + Forearm Priority",
exercises: [
{ name: "Flat Barbell Bench Press", sets: "4", reps: "6–8", rest: "3 min", note: "Stren
{ name: "Barbell Row (Pendlay style)", sets: "4", reps: "6–8", rest: "3 min", note: "Ex
{ name: "Arnold Press", sets: "3", reps: "10–12", rest: "90s", note: "Rotational press
{ name: "Cable Row (close grip)", sets: "3", reps: "10–12", rest: "90s", note: "Retract
{ name: "Wrist Curl (barbell)", sets: "3", reps: "15–20", rest: "45s", note: " FOREAR
{ name: "Reverse Curl", sets: "3", reps: "12–15", rest: "45s", note: " Forearm extens
{ name: "Dead Hangs", sets: "3", reps: "30–45s", rest: "60s", note: "Grip strength + sc
],
},
lower: {
label: "LOWER",
color: "#B847E8",
subtitle: "Legs Focus Day 2",
exercises: [
{ name: "Bulgarian Split Squat", sets: "4", reps: "8–12/leg", rest: "2 min", note: "Bes
{ name: "Leg Extension", sets: "3", reps: "12–15", rest: "90s", note: "Peak contraction
{ name: "Nordic Curl / Lying Leg Curl", sets: "3", reps: "10–12", rest: "90s", note: "E
{ name: "Hip Thrust (barbell)", sets: "4", reps: "10–15", rest: "2 min", note: "Glute i
{ name: "Seated Calf Raise", sets: "4", reps: "15–20", rest: "60s", note: "Soleus head
{ name: "Farmer Carry", sets: "3", reps: "30m walk", rest: "90s", note: " FOREARM BUI
],
},
};

const schedule = [
{ day: "Mon", type: "push", active: true },
{ day: "Tue", type: "pull", active: true },
{ day: "Wed", type: "rest", active: false },
{ day: "Thu", type: "legs", active: true },
{ day: "Fri", type: "upper", active: true },
{ day: "Sat", type: "lower", active: true },
{ day: "Sun", type: "rest", active: false },
];

const typeColors = {
push: "#E8C547",
pull: "#47B8E8",
legs: "#E84747",
upper: "#47E89B",
lower: "#B847E8",
rest: "#333",
};

const meals = [
{
time: "7:30 AM",
label: "Breakfast",
kcal: 550,
items: [
"100g oats (cooked) — 370 kcal",
"250ml whole milk — 150 kcal",
"1 banana — 90 kcal",
"1 tbsp peanut butter — 100 kcal",
"Optional: protein pancakes (oat flour + egg whites + milk)",
],
macro: "P: 22g | C: 85g | F: 14g",
},
{
time: "10:30 AM",
label: "Mid-Morning",
kcal: 350,
items: [
"4 rice cakes with peanut butter — 200 kcal",
"200ml whole milk — 120 kcal",
"1 apple — 80 kcal",
],
macro: "P: 10g | C: 55g | F: 10g",
},
{
time: "1:00 PM",
label: "Lunch",
kcal: 700,
items: [
"150g chicken breast (grilled) — 250 kcal",
"150g white rice (cooked) — 200 kcal",
"200g mixed veggies (broccoli, carrots) — 80 kcal",
"1 tbsp olive oil — 120 kcal",
"Lemon + herbs for seasoning",
],
macro: "P: 45g | C: 60g | F: 14g",
},
{
time: "4:00 PM (Pre-Workout)",
label: "Pre-Workout",
kcal: 400,
items: [
"100g oats — 370 kcal",
"200ml milk — 120 kcal",
"1 tbsp honey — 60 kcal",
"Eat 60–90 min before training",
],
macro: "P: 14g | C: 75g | F: 7g",
},
{
time: "7:30 PM (Post-Workout)",
label: "Post-Workout",
kcal: 550,
items: [
"150g beef or tuna (canned) — 200 kcal",
"200g potato or pasta — 260 kcal",
"Salad (cucumber, tomato) — 40 kcal",
"1 tbsp olive oil — 120 kcal",
],
macro: "P: 40g | C: 65g | F: 15g",
},
{
time: "10:00 PM",
label: "Before Bed",
kcal: 300,
items: [
"200g full-fat yogurt (labneh/Greek) — 140 kcal",
"30g mixed nuts — 180 kcal",
"Optional: shake (milk + oats blended with egg white)",
],
macro: "P: 15g | C: 12g | F: 20g",
},
];

const wingFixes = [
{ ex: "Wall Slide", sets: "3×12", note: "Arms slide up wall — activates serratus anterior"
{ ex: "Prone Y/T/W", sets: "3×12 each", note: "Lying face down — full scapular stabilizer a
{ ex: "Serratus Punch", sets: "3×15", note: "Protract arm forward fully — serratus anterior
{ ex: "Band Pull Apart", sets: "4×20", note: "Rhomboid + lower trap strength" },
];

export default function App() {


const [activeTab, setActiveTab] = useState("training");
const [activeDay, setActiveDay] = useState("push");

const currentDay = days[activeDay];

return (
<div style={{
fontFamily: "'Courier New', monospace",
background: "#0A0A0A",
minHeight: "100vh",
color: "#E8E8E8",
padding: "0 0 60px 0",
}}>
{/* Header */}
<div style={{
background: "linear-gradient(135deg, #0A0A0A 0%, #111 100%)",
borderBottom: "1px solid #222",
padding: "28px 20px 20px",
textAlign: "center",
}}>
<div style={{ fontSize: 11, letterSpacing: 6, color: "#555", marginBottom: 8 }}>BRING
<h1 style={{
fontSize: 26,
fontWeight: 900,
letterSpacing: 2,
margin: 0,
fontFamily: "Georgia, serif",
color: "#E8C547",
}}>AESTHETIC PROTOCOL</h1>
<div style={{ fontSize: 11, color: "#555", marginTop: 6, letterSpacing: 3 }}>
17 YRS · 175CM · 51KG → LEAN AESTHETIC
</div>
<div style={{
display: "flex",
gap: 12,
justifyContent: "center",
marginTop: 16,
flexWrap: "wrap",
}}>
{["training", "nutrition", "fixes"].map(tab => (
<button key={tab} onClick={() => setActiveTab(tab)} style={{
background: activeTab === tab ? "#E8C547" : "transparent",
color: activeTab === tab ? "#0A0A0A" : "#666",
border: `1px solid ${activeTab === tab ? "#E8C547" : "#333"}`,
borderRadius: 2,
padding: "7px 20px",
fontSize: 11,
letterSpacing: 3,
fontFamily: "'Courier New', monospace",
cursor: "pointer",
fontWeight: 700,
textTransform: "uppercase",
transition: "all 0.2s",
}}>
{tab === "training" ? "TRAINING" : tab === "nutrition" ? "NUTRITION" : "FIXES"}
</button>
))}
</div>
</div>
{/* TRAINING TAB */}
{activeTab === "training" && (
<div style={{ padding: "20px 16px" }}>
{/* Weekly Schedule */}
<div style={{ marginBottom: 24 }}>
<div style={{ fontSize: 10, letterSpacing: 4, color: "#555", marginBottom: 12 }}>
<div style={{ display: "flex", gap: 6, overflowX: "auto", paddingBottom: 4 }}>
{[Link](s => (
<button key={[Link]} onClick={() => [Link] && setActiveDay([Link])} style={{
flex: "0 0 auto",
width: 46,
height: 60,
background: [Link] && activeDay === [Link]
? typeColors[[Link]]
: [Link] ? "#161616" : "#0D0D0D",
border: `1px solid ${[Link] ? typeColors[[Link]] : "#1A1A1A"}`,
borderRadius: 3,
cursor: [Link] ? "pointer" : "default",
display: "flex",
flexDirection: "column",
alignItems: "center",
justifyContent: "center",
gap: 4,
transition: "all 0.2s",
}}>
<div style={{ fontSize: 10, fontWeight: 700, color: [Link] && activeDay =
<div style={{ fontSize: 8, color: [Link] && activeDay === [Link] ? "#0A0A
{[Link] === "rest" ? "OFF" : [Link]()}
</div>
</button>
))}
</div>
</div>

{/* Current Day */}


{currentDay && (
<div>
<div style={{
borderLeft: `3px solid ${[Link]}`,
paddingLeft: 12,
marginBottom: 20,
}}>
<div style={{ fontSize: 22, fontWeight: 900, color: [Link], fontFam
{[Link]}
</div>
<div style={{ fontSize: 11, color: "#555", letterSpacing: 2 }}>{[Link]
</div>
<div style={{ display: "flex", flexDirection: "column", gap: 10 }}>
{[Link]((ex, i) => (
<div key={i} style={{
background: "#111",
border: "1px solid #1E1E1E",
borderRadius: 4,
padding: "14px 16px",
borderLeft: `2px solid ${[Link]}`,
}}>
<div style={{ display: "flex", justifyContent: "space-between", alignItem
<div style={{ fontSize: 13, fontWeight: 700, color: "#E8E8E8", flex: 1
<div style={{ fontSize: 10, color: [Link], letterSpacing: 1,
{[Link]} × {[Link]}
</div>
</div>
<div style={{ fontSize: 11, color: "#555", marginBottom: 4 }}>Rest: {ex.r
<div style={{ fontSize: 11, color: "#777", fontStyle: "italic", lineHeigh
</div>
))}
</div>

<div style={{
marginTop: 20,
background: "#111",
border: "1px solid #222",
borderRadius: 4,
padding: "14px 16px",
}}>
<div style={{ fontSize: 10, letterSpacing: 3, color: "#555", marginBottom: 10
<div style={{ fontSize: 12, color: "#777", lineHeight: 1.8 }}>
→ Hit top of rep range 2 sessions in a row?<br />
→ Add 2.5kg next session.<br />
→ Track EVERY set in a notebook.<br />
→ This is the <span style={{ color: "#E8C547" }}>only</span> thing that bui
</div>
</div>
</div>
)}

{/* Principles */}


<div style={{ marginTop: 24 }}>
<div style={{ fontSize: 10, letterSpacing: 4, color: "#555", marginBottom: 12 }}>
{[
{ icon: "◆", title: "Warm-up", text: "5 min cardio + 2 light sets before workin
{ icon: "◆", title: "RIR", text: "Leave 1–2 reps in tank. Never to absolute fai
{ icon: "◆", title: "Mind-Muscle", text: "Feel the target muscle. If you can't,
{ icon: "◆", title: "Sleep", text: "8 hrs minimum. Muscle is built during sleep
].map((p, i) => (
<div key={i} style={{
display: "flex",
gap: 12,
padding: "10px 0",
borderBottom: "1px solid #161616",
}}>
<div style={{ color: "#E8C547", fontSize: 10, paddingTop: 2 }}>{[Link]}</div>
<div>
<div style={{ fontSize: 12, fontWeight: 700, color: "#CCC", marginBottom: 2
<div style={{ fontSize: 11, color: "#666" }}>{[Link]}</div>
</div>
</div>
))}
</div>
</div>
)}

{/* NUTRITION TAB */}


{activeTab === "nutrition" && (
<div style={{ padding: "20px 16px" }}>
{/* Targets */}
<div style={{
background: "#111",
border: "1px solid #1E1E1E",
borderRadius: 4,
padding: 16,
marginBottom: 20,
}}>
<div style={{ fontSize: 10, letterSpacing: 4, color: "#555", marginBottom: 14 }}>
<div style={{ display: "flex", gap: 0, marginBottom: 8 }}>
{[
{ label: "CALORIES", val: "2,850", color: "#E8C547" },
{ label: "PROTEIN", val: "155g", color: "#47E89B" },
{ label: "CARBS", val: "350g", color: "#47B8E8" },
{ label: "FATS", val: "80g", color: "#E84747" },
].map((m, i) => (
<div key={i} style={{
flex: 1,
textAlign: "center",
borderRight: i < 3 ? "1px solid #1E1E1E" : "none",
padding: "4px 0",
}}>
<div style={{ fontSize: 16, fontWeight: 900, color: [Link], fontFamily: "G
<div style={{ fontSize: 8, color: "#444", letterSpacing: 1, marginTop: 2 }}
</div>
))}
</div>
<div style={{ fontSize: 11, color: "#555", marginTop: 10, lineHeight: 1.6 }}>
Lean bulk: ~300 kcal surplus. You're 51kg — you need to eat big to grow.<br />
<span style={{ color: "#E8C547" }}>No eggs? No problem.</span> Protein from chi
</div>
</div>

{/* Meal Plan */}


<div style={{ fontSize: 10, letterSpacing: 4, color: "#555", marginBottom: 14 }}>ME
<div style={{ display: "flex", flexDirection: "column", gap: 10 }}>
{[Link]((meal, i) => (
<div key={i} style={{
background: "#111",
border: "1px solid #1E1E1E",
borderRadius: 4,
padding: "14px 16px",
}}>
<div style={{ display: "flex", justifyContent: "space-between", alignItems: "
<div>
<div style={{ fontSize: 13, fontWeight: 700, color: "#E8E8E8" }}>{[Link]
<div style={{ fontSize: 10, color: "#555", letterSpacing: 1 }}>{[Link]
</div>
<div style={{
background: "#1A1A1A",
border: "1px solid #222",
borderRadius: 2,
padding: "4px 10px",
fontSize: 12,
color: "#E8C547",
fontWeight: 700,
}}>{[Link]} kcal</div>
</div>
<div style={{ display: "flex", flexDirection: "column", gap: 4, marginBottom:
{[Link]((item, j) => (
<div key={j} style={{ fontSize: 11, color: "#666", paddingLeft: 10, borde
{item}
</div>
))}
</div>
<div style={{ fontSize: 10, color: "#47E89B", letterSpacing: 1, paddingTop: 6
{[Link]}
</div>
</div>
))}
</div>
{/* Key Rules */}
<div style={{ marginTop: 24 }}>
<div style={{ fontSize: 10, letterSpacing: 4, color: "#555", marginBottom: 12 }}>
{[
"Drink 2.5–3L water daily",
"Eat within 30 min of waking up",
"Never skip post-workout meal",
"Pancakes OK: oat flour + milk + egg white — breakfast staple",
"Protein shake alternative: 300ml milk + 100g oats blended = 25g protein",
"On rest days: drop carbs by ~50g, keep protein same",
"Weigh yourself weekly — aim +0.3–0.5kg/week",
].map((r, i) => (
<div key={i} style={{
display: "flex",
gap: 10,
padding: "9px 0",
borderBottom: "1px solid #161616",
fontSize: 11,
color: "#666",
alignItems: "flex-start",
}}>
<span style={{ color: "#E8C547", flexShrink: 0 }}>→</span>
{r}
</div>
))}
</div>
</div>
)}

{/* FIXES TAB */}


{activeTab === "fixes" && (
<div style={{ padding: "20px 16px" }}>
{/* Winging Scapula */}
<div style={{ marginBottom: 28 }}>
<div style={{
background: "#111",
border: "1px solid #1E1E1E",
borderLeft: "3px solid #47B8E8",
borderRadius: 4,
padding: 16,
marginBottom: 16,
}}>
<div style={{ fontSize: 10, letterSpacing: 3, color: "#555", marginBottom: 8 }}
<div style={{ fontSize: 15, fontWeight: 700, color: "#47B8E8", marginBottom: 8
<div style={{ fontSize: 12, color: "#666", lineHeight: 1.8 }}>
From Image 1, your left scapula protrudes backward. This is caused by <span s
</div>
</div>
<div style={{ fontSize: 10, letterSpacing: 4, color: "#555", marginBottom: 12 }}>
{[Link]((ex, i) => (
<div key={i} style={{
background: "#111",
border: "1px solid #1E1E1E",
borderRadius: 4,
padding: "12px 16px",
marginBottom: 8,
}}>
<div style={{ display: "flex", justifyContent: "space-between", marginBottom:
<div style={{ fontSize: 13, fontWeight: 700, color: "#E8E8E8" }}>{[Link]}</d
<div style={{ fontSize: 11, color: "#47B8E8" }}>{[Link]}</div>
</div>
<div style={{ fontSize: 11, color: "#666", fontStyle: "italic" }}>{[Link]}</
</div>
))}
</div>

{/* Forearms */}


<div style={{ marginBottom: 28 }}>
<div style={{
background: "#111",
border: "1px solid #1E1E1E",
borderLeft: "3px solid #E8C547",
borderRadius: 4,
padding: 16,
marginBottom: 16,
}}>
<div style={{ fontSize: 10, letterSpacing: 3, color: "#555", marginBottom: 8 }}
<div style={{ fontSize: 15, fontWeight: 700, color: "#E8C547", marginBottom: 8
<div style={{ fontSize: 12, color: "#666", lineHeight: 1.8 }}>
Forearms are high-frequency muscles. Hit them <span style={{ color: "#CCC" }}
</div>
</div>
{[
{ ex: "Wrist Curl (barbell)", sets: "3×20", note: "Full ROM — don't just wrist
{ ex: "Reverse Curl", sets: "3×15", note: "Extensor side — most people neglect
{ ex: "Farmer Carry", sets: "3×40m", note: "Loaded carries = best forearm build
{ ex: "Dead Hang", sets: "3×45s", note: "Grip endurance + shoulder decompressio
{ ex: "Plate Pinch", sets: "3×30s", note: "Pinch 2×10kg plates together — inten
].map((ex, i) => (
<div key={i} style={{
background: "#111",
border: "1px solid #1E1E1E",
borderRadius: 4,
padding: "12px 16px",
marginBottom: 8,
}}>
<div style={{ display: "flex", justifyContent: "space-between", marginBottom:
<div style={{ fontSize: 13, fontWeight: 700, color: "#E8E8E8" }}>{[Link]}</d
<div style={{ fontSize: 11, color: "#E8C547" }}>{[Link]}</div>
</div>
<div style={{ fontSize: 11, color: "#666", fontStyle: "italic" }}>{[Link]}</
</div>
))}
</div>

{/* Timeline */}


<div>
<div style={{ fontSize: 10, letterSpacing: 4, color: "#555", marginBottom: 14 }}>
{[
{ phase: "Month 1–2", goal: "Neural adaptation + form mastery", color: "#555" }
{ phase: "Month 3–4", goal: "Visible strength gains, fuller muscles", color: "#
{ phase: "Month 5–6", goal: "Clear body composition change", color: "#47E89B" }
{ phase: "Month 7–12", goal: "Aesthetic physique visible, scapula corrected", c
].map((t, i) => (
<div key={i} style={{
display: "flex",
gap: 14,
padding: "12px 0",
borderBottom: "1px solid #161616",
alignItems: "flex-start",
}}>
<div style={{
width: 8,
height: 8,
borderRadius: "50%",
background: [Link],
flexShrink: 0,
marginTop: 4,
}} />
<div>
<div style={{ fontSize: 12, fontWeight: 700, color: [Link] }}>{[Link]}</d
<div style={{ fontSize: 11, color: "#666" }}>{[Link]}</div>
</div>
</div>
))}
<div style={{
marginTop: 16,
padding: 14,
background: "#111",
border: "1px solid #1E1E1E",
borderRadius: 4,
fontSize: 12,
color: "#666",
lineHeight: 1.8,
}}>
At 17, your hormones are at peak levels — you'll respond to training <span styl
</div>
</div>
</div>
)}

{/* Footer */}


<div style={{
position: "fixed",
bottom: 0,
left: 0,
right: 0,
background: "#0A0A0A",
borderTop: "1px solid #1A1A1A",
padding: "8px 16px",
textAlign: "center",
fontSize: 9,
color: "#333",
letterSpacing: 2,
}}>
BASED ON: BIGGER LEANER STRONGER · MUSCLE & STRENGTH PYRAMID · SCIENCE OF HYPERTROPHY
</div>
</div>
);
}

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