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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 (four-day PPL + Full Body or 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.

The assessment compares feasible starting structures and shows a recommended fit with alternatives. Upper / Lower can use a starter workload across four dates. VECTOR offers four-day PPL + Full Body, arranged with recovery around the full-body session, or six-day PPL for established recent training and stable recovery. Upper / Lower + PPL uses five dates with a feasible recovery order and adjusts starting sets to experience and recovery. The scheduler checks repeated movement patterns across the weekly boundary. These are practical implementation choices, not validated screening cutoffs or a claim of an individually optimal split. The customer explicitly confirms any program change and its price before checkout; changing a program within the same training style keeps the assessment answers. 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 use verification. Separate permission covers saving your assessment privately with an order. The assessment and chosen program are emailed to repnovafit@gmail.com only after payment is confirmed. Device check-ins are not continuously synchronized. No public athlete page is created. NEXT 14 is a separate, optional account journal for a paid program whose final delivery has been recorded. With explicit permission it stores the order, start date, weekly goal and unique self-reported session dates in your verified account. Undoing a session removes it from activity counts without deleting the underlying private record. These records remain until account deletion or an applicable deletion request is completed. The owner sees aggregate participation and delivery metrics; the fulfillment queue contains the customer email, program and paid order reference. A share card is generated only when you choose, using activity counts and a public link, without names, measurements or assessment answers.

Muscle coverage / Complete Coverage CC11

The coverage map shows whether a group has assigned primary work (outer ring), assisting-only work (middle ring) or no assigned work (center). These are categories, not percentages of an optimal dose. A full map only means all pictured groups have primary exercises. Switch to Primary set counts for the shared numerical scale of 0–16 sets per group per week, or 0–64 across four repeated weeks. Assisting sets remain separate and are not plotted as equivalent primary dose.

Each of the six standard-program references is generated from its existing exercise framework, rather than customer activity. Complete Coverage is a separate premium package preview for experienced adults already tolerating comparable training volume. Its Monday Upper, Tuesday Lower, Thursday Push, Friday Pull and Saturday Legs sessions repeat unchanged for four weeks. Wednesday and Sunday are recovery days. The planned dose is 90 exercise sets per week, excluding warm-ups. The muscle-target totals sum to 99 because nine sets target two broad groups. Unilateral sets are prescribed per side. All 11 groups have primary work on at least two days. Allow about 60–90 minutes, with setup and warm-up; the longest sessions are Monday and Saturday.

Primary counts include shared compound targets: glutes have three dedicated hip-thrust sets and seven shared RDL/split-squat sets. Hack squats and leg presses are classified conservatively as quads primary, glutes assisting. Forearms have four dedicated wrist sets plus two hammer-curl sets. The broad groups do not imply equal stimulus to every muscle or fibre. Controlled full range, practical 1–2 RIR accessory targets, compound targets around 2 RIR, adequate rest and double progression are original coaching choices informed by research. The exercises, set counts, ranges and effort targets stay fixed; load/reps change only when performance supports it. Persistent pain or recovery problems require individual review.

The 2026 ACSM position stand and volume dose-response research support purposeful volume with diminishing returns and individualization, not a universal maximal number. The proximity-to-failure analysis is exploratory and does not validate an exact RIR optimum. Controlled studies inform inclusion of seated leg curls, overhead triceps extensions and standing calf work. Seated calf work does not uniquely guarantee soleus growth.

This exact four-week product has not been independently tested, certified or scientifically approved. The sources support principles, not guaranteed four-week results. Public coaching resources such as RP Strength’s progression and RIR discussion are further reading, not endorsements or a copied proprietary program. CC11 is an unpriced package preview; its enquiry link does not create an order or charge. Existing paid programs retain their assessment and delivery process. Graphs show planned work only: no Lyfta import, automatic sync, completed-workout measurement or promise of filling another app’s chart.

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

Answers stay in your browser until you choose to share them. Optional device saving persists until erased and should be avoided on shared devices. With explicit sharing permission and email verification, your answers and chosen program are saved privately in your Supabase account with a pending order. Only after Stripe verifies payment are the assessment and chosen program sent to repnovafit@gmail.com through the email provider. Exports contain sensitive personal information. Stripe handles payment details and receives your verified email and an opaque order reference for checkout. Assessment answers are not put in payment URLs or Stripe metadata. Visitor statistics are optional; see the separate analytics section below.

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.

Where available, Google sign-in uses your basic Google identity and verified email through Supabase Auth. Google sign-in does not include assessment answers. Assessment sharing still requires your separate consent. Sign-in opens in a separate window so your current assessment can stay on the page.

6 / Optional visitor statistics

With your permission, REPNOVA records views of the homepage and this methods page using random browser and session identifiers. It also records general journey actions: opening the sample, completing the finder, choosing a program, starting or completing the assessment, signing in, and opening checkout. Events contain only a fixed action and product category, language, screen-size category, broad source, and an approved campaign label. Unknown campaign values are discarded; complete URLs and query strings are never stored. Analytics do not store names, emails, assessment answers, health details, raw IP addresses, full referring URLs or query strings. Your browser ID expires after 90 days. A new session starts in a new tab or after 30 minutes without a recorded page view. Only the owner can access aggregate reports.

Use “Analytics preferences” in the footer to stop future collection and remove the analytics identifiers from this browser. Do Not Track and Global Privacy Control signals keep collection off. The owner can also exclude their own browser in the dashboard. Raw visit and journey records older than 90 days are removed when analytics next updates. A renewed consent choice covers the added journey statistics; earlier visit-only permission is not automatically reused. Counts are estimates of visitors who allow collection, and can be affected by blocked requests, reset identifiers, multiple devices and automated traffic. Historical visits from before analytics was installed cannot be recovered.

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