iTrain

Privacy-First Strength Training Companion — A client-side web app for tracking progressive overload, auto-regulating intensity, and removing "brain fog" during workouts.

Hosted on GitHub Pages. All data stays on your device.

Live app: https://kamongi.github.io/iTrain/

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Architecture

iTrain uses a Client-Side Only architecture. No database, no login, no tracking.

Component	Technology	Role
Hosting	GitHub Pages	Static hosting of HTML/CSS/JS files
Frontend	HTML5 / CSS3	Mobile-first interface (OLED dark theme)
Logic/State	Vanilla JavaScript (ES Modules)	Progression engine, workout flow, plate math
Storage	localStorage / IndexedDB	Persists profile, history, and weights on-device only
Video	YouTube IFrame API	Embeds demo videos for each movement pattern
Charts	Chart.js (CDN)	Volume tracking and consistency heat map
Celebration	Confetti.js (CDN)	Workout completion animation

Core Features

Progression Engine (Auto-Regulation)

• RPE Input (Rate of Perceived Exertion): 1–10 slider for each set
• RPE ≤ 7 → suggest +2.5% to 5% weight increase next week
• RPE 8 → maintain current weight
• RPE 9–10 → suggest staying at the same weight to "own the movement"
• Two consecutive RPE 10 sessions → suggest a Deload Week (−20% weight)

Plate Calculator

Takes the target weight, subtracts the bar (45 lb), and divides by available plates (45, 25, 10, 5, 2.5) to show a visual loading guide — icons of exactly which plates go on each side of the bar.

The "Flex" Button (Swap / Skip)

• Switch: Toggles between a Primary and Alternative exercise. Weight is tracked separately for both.
• Skip: Marks the exercise as null for the day. Progress carries over to the next session.

Rest Timer with Haptics

• Countdown timer (90s–120s) triggers on "Set Complete"
• Subtle notification sound + haptic vibration when rest is over

Medical / Safety Logic

• First-launch questionnaire: "Do you have any joint sensitivity?"
• Lower Back Pain → Back Squat defaults to Goblet Squat + bracing safety note
• Shoulder Impingement → Seated Press defaults to Landmine Press
• Knee Sensitivity → Reverse Lunge defaults to Step-Ups

Motivation Engine

A local array of 50+ quotes from legends like Arnold Schwarzenegger, Dr. John Rusin, and technical cues from Josh Shepherd. A random quote displays on each session load.

Warm-Up Protocol

Optional button that calculates 3 warm-up sets at 50%, 70%, and 90% of work weight.

Tempo Cues

Displays tempo notation (e.g., "3-0-1-0") next to exercises for controlling eccentric/concentric phases.

Superset Grouping

Link two exercises (e.g., Bench + Row) so the app alternates between them automatically.

Local Video Mirror (Form Check)

Uses the MediaDevices API for a live camera feed inside the app — no video is saved or transmitted. Just a mirror for checking form.

PR (Personal Record) Alerts

Automatic detection and celebration when you hit a new personal best for volume or weight on any exercise.

Volume Charting

Line graph of Total Volume (Sets × Reps × Weight) over time using Chart.js.

Consistency Streaks

A heat map (GitHub contribution graph style) showing training days. Streak visibility encourages consistency.

Exercise Library (Pristine Phase 1)

Exercise	Sets × Reps	Pattern	Alternative
Back Squat	4 × 8	Squat	Goblet Squat
Bench Press	4 × 8	Push	Push-Ups
Romanian Deadlift	3 × 10	Hinge	Kettlebell Deadlift
Strict Rows	4 × 10	Pull	Band Rows
Reverse Lunges	3 × 12	Lunge	Step-Ups
Seated Press	3 × 12	Press	Landmine Press
Hip Thrusts	3 × 12	Glute	Glute Bridge
Farmer's Walk	3 × 30m	Carry	Suitcase Carry

Medical Concern Mapping

User Profile Flag	Primary Exercise	Suggested Alternative	Reason
Lower Back Pain	Back Squat	Goblet Squat	Keeps torso upright, reduces shear force
Shoulder Impingement	Seated Press	Landmine Press	Safer overhead trajectory for the joint
Knee Sensitivity	Reverse Lunge	Step-Ups	Easier to control the eccentric phase

Privacy

• All data resides in localStorage / IndexedDB. No external API calls are made except for YouTube IFrame embeds and CDN libraries.
• "Clear All Data" button instantly wipes all stored data.
• No analytics, no cookies, no third-party tracking.

Project Structure

iTrain/
├── index.html          # Single-page app shell
├── css/
│   └── style.css       # OLED dark theme
├── js/
│   ├── app.js          # Core app logic, rendering, navigation
│   ├── exercises.js    # Exercise library & medical mappings
│   ├── motivation.js   # 50+ motivational quotes
│   ├── plates.js       # Plate calculator & visual loading
│   ├── profile.js      # Medical profile questionnaire
│   ├── progression.js  # RPE-based progression engine
│   ├── storage.js      # localStorage / IndexedDB persistence
│   └── timer.js        # Rest timer with haptics
└── README.md

Getting Started

1. Clone the repository
2. Open index.html in a browser — or deploy to GitHub Pages
3. Complete the first-launch profile questionnaire
4. Start training

Deployment (GitHub Pages)

1. Go to Settings → Pages
2. Select the main branch and root (/) folder
3. Your app will be live at https://<username>.github.io/iTrain/

Citation

If you use iTrain in your research, project, or build upon it, please cite it as:

Kamongi, P. (2026). iTrain: A Privacy-First Strength Training Companion [Software].
GitHub. https://github.com/kamongi/iTrain

Or in BibTeX:

@software{kamongi2024itrain,
  author  = {Kamongi, Patrick},
  title   = {{iTrain}: A Privacy-First Strength Training Companion},
  year    = {2026},
  url     = {https://github.com/kamongi/iTrain},
  note    = {Client-side progressive overload tracker with RPE-based auto-regulation}
}

For questions or collaboration, contact: info@kamongi.com

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Inspired by Dr. John Rusin & Josh Shepherd