Consistência, carga e progresso.
Próximo passo
const workouts = {
A:{title:'Ombros + braços', exercises:[
['Desenvolvimento com halteres','2 séries · 6–10 reps','75s'],['Elevação lateral','2 séries · 12–15 reps','45s',1],['Tríceps corda','2 séries · 8–12 reps','45s',1],['Rosca direta','2 séries · 8–12 reps','45s',2],['Rosca inversa','2 séries · 10–15 reps','45s',2],['Encolhimento com halteres','2 séries · 10–15 reps','45s'],['Cadeira extensora','2 séries · 10–15 reps','60s']],
supersets:['Bi-set: Elevação lateral + tríceps corda','Bi-set: Rosca direta + rosca inversa']},
B:{title:'Costas + peito + pernas', exercises:[
['Barra fixa pronada / puxada alta pronada','2 séries · 6–10 reps','75s',1],['Supino reto','2 séries · 6–10 reps','75s',1],['Leg press','2 séries · 8–12 reps','75s'],['Remada baixa neutra','2 séries · 8–12 reps','60s',2],['Crucifixo inverso na máquina/polia','2 séries · 10–15 reps','45s',2],['Mesa/cadeira flexora','2 séries · 10–15 reps','60s'],['Panturrilha no leg press','2 séries · 10–15 reps','45s']],
supersets:['Bi-set: Barra fixa/puxada + supino reto','Bi-set: Remada baixa + crucifixo inverso']},
C:{title:'Ombros + braços + pernas', exercises:[
['Desenvolvimento Arnold','2 séries · 8–12 reps','60s'],['Afundo búlgaro','2 séries · 8–12 por perna','75s'],['Rosca martelo','2 séries · 8–12 reps','45s',1],['Tríceps francês','2 séries · 8–12 reps','45s',1],['Face pull','2 séries · 12–15 reps','45s',2],['Supino inclinado com halteres','2 séries · 8–12 reps','75s',2],['Stiff com barra/halteres','2 séries · 8–12 reps','75s']],
supersets:['Bi-set: Rosca martelo + tríceps francês','Bi-set: Face pull + supino inclinado']}
};
const storageKey='meu-treino-v1';
const defaultState={selected:'A',last:null,weights:{},notes:{},history:[],checks:{}};
let state; try {state={...defaultState,...JSON.parse(localStorage.getItem(storageKey)||'{}')};}catch{state={...defaultState}};
state.weights=state.weights&&typeof state.weights==='object'?state.weights:{};state.notes=state.notes&&typeof state.notes==='object'?state.notes:{};state.history=Array.isArray(state.history)?state.history:[];state.checks=state.checks&&typeof state.checks==='object'?state.checks:{};
const save=()=>localStorage.setItem(storageKey,JSON.stringify(state));
if(state.schemaVersion!==2){
[state.weights,state.notes].forEach(records=>{
if(Object.prototype.hasOwnProperty.call(records,'B-4')&&!Object.prototype.hasOwnProperty.call(records,'B-6')){records['B-6']=records['B-4'];delete records['B-4']}
});
state.schemaVersion=2;save();
}
let viewMonth=new Date(new Date().getFullYear(),new Date().getMonth(),1);
const $=s=>document.querySelector(s);
const dateKey=d=>{const x=new Date(d);return `${x.getFullYear()}-${String(x.getMonth()+1).padStart(2,'0')}-${String(x.getDate()).padStart(2,'0')}`};
const formatDate=d=>new Intl.DateTimeFormat('pt-BR',{day:'2-digit',month:'short',year:'numeric'}).format(new Date(`${d}T12:00:00`));
function showToast(message){const t=$('#toast');t.textContent=message;t.classList.add('show');clearTimeout(showToast.timer);showToast.timer=setTimeout(()=>t.classList.remove('show'),2600)}
function renderSwitcher(){ $('#workoutSwitcher').innerHTML=Object.entries(workouts).map(([id,w])=>``).join(''); }
function renderWorkout(){ const id=state.selected,w=workouts[id]; $('#workoutContent').innerHTML=`Treino ${id} — ${w.title}
Marque os exercícios feitos e mantenha suas cargas atualizadas.
${w.supersets.map(s=>`${s}`).join(' ')}${w.exercises.map(([name,details,rest,biSet],i)=>{const key=`${id}-${i}`;return `${name}
${biSet?'BI-SET':''}';for(let day=1;day<=lastDay;day++){const key=`${year}-${String(month+1).padStart(2,'0')}-${String(day).padStart(2,'0')}`,data=perDay[key];cells+=`${day}`}$('#calendar').innerHTML=cells;}
function countStreak(){const weeks=new Set(state.history.map(x=>{const d=new Date(`${x.date}T12:00:00`),day=(d.getDay()+6)%7;d.setDate(d.getDate()-day);return dateKey(d)}));if(!weeks.size)return 0;let d=new Date(),day=(d.getDay()+6)%7;d.setDate(d.getDate()-day);let count=0;while(weeks.has(dateKey(d))){count++;d.setDate(d.getDate()-7)}return count;}
function renderHistory(){const now=new Date(),inMonth=state.history.filter(x=>{const d=new Date(`${x.date}T12:00:00`);return d.getFullYear()===now.getFullYear()&&d.getMonth()===now.getMonth()}).length;$('#monthCount').textContent=inMonth;$('#totalCount').textContent=state.history.length;$('#streakCount').textContent=countStreak();const h=[...state.history].sort((a,b)=>b.date.localeCompare(a.date));$('#historyList').innerHTML=h.length?h.slice(0,12).map(x=>`Treino ${x.workout}${formatDate(x.date)} · ${x.exercises} exercício${x.exercises!==1?'s':''} marcado${x.exercises!==1?'s':''}${x.workout} `).join(''):'Quando concluir um treino, ele aparecerá aqui. ';renderCalendar();}
function render(){renderSwitcher();renderWorkout();renderHeader();renderHistory();}
document.addEventListener('click',e=>{const choice=e.target.closest('[data-workout]');if(choice){state.selected=choice.dataset.workout;save();render();window.scrollTo({top:0,behavior:'smooth'})}const tab=e.target.closest('[data-tab]');if(tab){document.querySelectorAll('.tab').forEach(x=>x.classList.toggle('active',x===tab));document.querySelectorAll('.view').forEach(x=>x.classList.toggle('active',x.id===tab.dataset.tab));}if(e.target.id==='prevMonth'){viewMonth.setMonth(viewMonth.getMonth()-1);renderCalendar()}if(e.target.id==='nextMonth'){viewMonth.setMonth(viewMonth.getMonth()+1);renderCalendar()}if(e.target.id==='completeWorkout'){const workout=state.selected,marked=[...document.querySelectorAll('.done:checked')].length;const entry={date:dateKey(new Date()),workout,exercises:marked};state.history.push(entry);state.last=entry;workouts[workout].exercises.forEach((_,i)=>delete state.checks[`${workout}-${i}`]);save();renderWorkout();renderHeader();renderHistory();showToast(`Treino ${entry.workout} registrado. Bom trabalho!`)}if(e.target.id==='resetData'){if(confirm('Apagar todas as cargas e o histórico? Esta ação não pode ser desfeita.')){state={...defaultState};save();render();showToast('Dados apagados.')}}if(e.target.id==='exportData'){const blob=new Blob([JSON.stringify(state,null,2)],{type:'application/json'}),url=URL.createObjectURL(blob),a=document.createElement('a');a.href=url;a.download='meu-treino-dados.json';a.click();URL.revokeObjectURL(url);}});
document.addEventListener('input',e=>{if(e.target.dataset.weight){state.weights[e.target.dataset.weight]=e.target.value;save()}if(e.target.dataset.note){state.notes[e.target.dataset.note]=e.target.value;save()}});
document.addEventListener('change',e=>{if(e.target.matches('.done')){state.checks[e.target.dataset.key]=e.target.checked;save()}});
render(); if('serviceWorker' in navigator)navigator.serviceWorker.register('sw.js');