العربية ↓

Considered principles.
Honest limits.

The assessment creates an educational starting draft for generally healthy adults. The exact software rules and resulting individual programs have not been independently clinically validated. Source organizations have not reviewed or endorsed this website.

1 / Readiness and scope

The intake asks original screening questions about activity-related symptoms, relevant health conditions or medications, pain/injury, pregnancy/postpartum, and nutrition concerns. These are not a licensed reproduction or validated adaptation of CSEP’s questionnaire. Any yes or uncertainty holds the program for individual advice. Missing answers, painful movements and written movement restrictions also hold the program. Adults under 18 are outside this tool’s scope.

Screening is only part of readiness and is not medical clearance. Use the official CSEP Get Active Questionnaire and its reference document where appropriate. A qualified professional must determine the significance of symptoms or limitations. The site cannot verify a diagnosis or previous clearance.

2 / What the training draft does

The 2026 ACSM resistance-training position stand informs major-muscle coverage, regular participation, manageable sets and sufficient effort. The software selects a conservative starting template; it does not identify a personal optimum.

Implementation choices include two or three separated full-body sessions for newer or returning lifters, or four alternating upper/lower sessions for regularly training adults with appropriate time and recovery. Only selected equipment is used. If a major movement pattern has no suitable available option, the plan is held instead of presented as complete.

Two or three working sets, common repetition ranges and approximately two or three repetitions in reserve are starting choices. Strength emphasis uses lower repetitions for experienced trainees without prescribing a maximal test or guessing their 1RM. Recovery answers can reduce the starting workload. Exact exercise choices, the sleep threshold, schedule allocation and the two-session progression condition are practical implementation heuristics, not clinically validated rules. A four-week framework never forces a load or volume increase.

REPNOVA original program library

Full Body (full body), Upper / Lower (upper/lower), Push / Pull / Legs (six-day PPL), Upper / Lower + PPL (upper/lower plus PPL), Calisthenics (calisthenics) and Boxing Strength Support (recreational boxing fitness support) are independently written planning frameworks. No influencer programs, paid PDFs or celebrity coaching services are reproduced or endorsed. These names describe software templates; no independent clinical validation or optimal result is claimed.

Push / Pull / Legs requires established high-frequency experience, six available dates and stable recovery. Upper / Lower + PPL requires five dates with a feasible recovery order. These eligibility thresholds are conservative implementation choices, not validated screening cutoffs. Incompatible choices recommend a simpler framework and explicitly explain the substitution. Calisthenics uses reported recent ability to select familiar push-up and pulling variations; it does not prescribe advanced skills. Missing pulling equipment holds the program.

Boxing Strength Support reserves hard boxing-practice dates before allocating two strength sessions. It provides general recreational fitness support and conditioning context, not boxing skill, contact, sparring, weight-cutting or fight-camp prescriptions. Competitive preparation and uncertainty hold the draft for a qualified boxing coach and sport-conditioning professional. This framework is not a copy of any federation plan.

The private profile records self-reported check-ins. A new or uncertain pain concern holds new program generation for review. Charts display reported activity only and do not measure physiological adaptation. Device saving remains optional. Email accounts and automatic delivery are not active until the managed authentication and email services are configured. When activated, a separate consent covers saving an assessment to an owner-only account and emailing it to repnovafit@gmail.com. Device check-ins are not continuously synchronized. No public athlete page is created.

3 / Body composition

Height and weight can calculate BMI, but CDC explains that BMI cannot distinguish fat, muscle and bone. No muscle mass is inferred. A value must be explicitly reported as skeletal muscle mass, with source and date. A DXA lean-mass result is not equivalent to skeletal muscle mass. Consumer BIA readings are estimates.

The optional Relative Fat Mass equation (Woolcott & Bergman, 2018) uses 64 − 20 × height/waist + 12 × sex, with the study’s male category coded 0 and female category coded 1. Height and waist use the same units. It is offered here from age 20 and only as a rough estimate. Those categories and assumptions may not fit every person; skip the equation when they do not. It is not offered with pregnancy/postpartum or eating-related screening concerns. Out-of-range estimates are refused rather than clamped. It may be inaccurate for muscular athletes and individuals outside the research population. The displayed estimate is rounded and never used to set training, prescribe a calorie deficit or infer muscle mass.

4 / Food and recovery

Food questions record routine, food variety, protein-food frequency, drinks, preferences, allergies, practical constraints and an optional day of intake. The output provides a few habit prompts informed by Harvard’s Healthy Eating Plate. It is not the Healthy Eating Index, a validated dietary score or a nutrient-adequacy assessment. No calorie deficit, medical diet, supplement regimen or allergy-safe menu is produced. Allergy notes are recorded, not automatically interpreted into recipes.

CDC adult activity guidance provides general context for aerobic activity and muscle strengthening. This does not replace an individual plan for a medical condition.

5 / Privacy and the digital kit

Assessment answers stay in the browser. Device saving uses optional local storage, which persists until erased and should be avoided on shared devices. Exports contain sensitive personal information. No assessment answers are included in the general Instagram inquiry. No analytics, payment collection or automatic health-data submission is used.

The draft generator runs local, transparent rules; it does not call an AI service. AI may assist a separately delivered plan. The digital kit and its Lyfta version are arranged directly with Hassan; the website does not automatically create, import or sync a program in Lyfta. Lyfta does not sponsor or endorse this project. No medical, dietitian or certified-trainer credentials are claimed for Hassan. Qualified clinical or technique review is separate.

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