stronk

Stronk is a simple web app for tracking your exercise. It was built with Jim Wendler's 5/3/1 in mind, but is decently flexible (at least in terms of routines, the UI is pretty heavily based around the main four 5/3/1 lifts).

Your exercises are configured via a routine.json file that specifies lifts in a rough hierarchy:

• Week - A week of workouts. A week can be 'optional'. This is used for deload weeks.
• Day - A day of workouts
• Movement - A set of lifts, all having the same exercise (e.g. squat, bench) and set type (e.g. warmup, assistance, etc)
• Set - A number of target reps at a target percentage of the training max for that movement's exercise. Can optionally be 'to failure', meaning the rep target is a minimum

An example routine.example.json is included, which implements a fairly standard 5/3/1 using "Big but Boring" for the assistance work. It includes an optional deload week.

As of 2025-08-25, you can now modify your routine.json config. On next boot, the server will detect the change and use the updated routine once the current cycle finishes. See #3 for more details.

Screenshots

The training max page, where you enter your initial training maxes, which all subsequent sets will be based on.

The lift/main page, where you get an overview of the day's lifts, and record them as you do them, adding rep counts and notes as relevant.

Local Development

To run locally, you'll need a recent version of Go + some version of NPM. Install frontend dependencies (namely Svelte) with cd frontend && npm install.

Then, to run the infrastructure.

# Run the backend
go run ./cmd/server

# In another terminal
cd frontend
npm run dev

The server stores lift info in a SQLite database, which will be created + migrated on the first boot.

Frontend is available at localhost:5173, backend is localhost:8080.

Deployment

Check the Changelog for updates and breaking changes.

Important

The app has no authentication, make sure to introduce basic auth or deploy the app behind something like Tailscale

The main way to deploy this is with two Docker containers stronk and stronk-fe, which run the backend and frontend respectively. I run this in a local K8s deployment, using a config like:

stronk.yaml

apiVersion: apps/v1
kind: Deployment
metadata:
  name: stronk-deployment
  labels:
    app: stronk
spec:
  selector:
    matchLabels:
      app: stronk
  strategy:
    type: Recreate
  template:
    metadata:
      labels:
        app: stronk
    spec:
        containers:
        - image: <registry>/stronk-fe
          name: frontend
          env:
          - name: SERVER_ENDPOINT
            value: "https://stronk.example.com"
          - name: LOCAL_BACKEND_ENDPOINT
            value: "http://localhost:8080"
          ports:
            - containerPort: 3000
              name: web
        - image: <registry>/stronk
          name: backend
          env:
          - name: ROUTINE_FILE
            value: /config/routine.json
          - name: DB_FILE
            value: /data/stronk.db
          - name: MIGRATION_DIR
            value: /migrations
          ports:
            - containerPort: 8080
              name: http-api
          volumeMounts:
          - name: site-data
            mountPath: "/data"
            subPath: stronk
          - name: config
            mountPath: "/config"
            readOnly: true
        volumes:
        - name: site-data
          # TODO: Some kind of mount for the SQLite database
        - name: config
          configMap:
            name: stronk-config
          # This contains the routine.json file for your specific program.
---
apiVersion: v1
kind: Service
metadata:
  name: stronk
spec:
  selector:
    app: stronk
  ports:
    - name: web
      protocol: TCP
      port: 3000
      targetPort: 3000
    - name: http-api
      protocol: TCP
      port: 8080
      targetPort: 8080

And then deploy it behind something like Caddy with:

Caddyfile

https://stronk.<domain> {
	encode gzip

	handle /api/* {
		reverse_proxy stronk.<namespace>.svc.cluster.local:8080
	}

	handle {
		reverse_proxy stronk.<namespace>.svc.cluster.local:3000
	}
}