Understanding training plans

The training-plan generator creates a rule-based home bodyweight plan from the selected assessment. It generates a weekly structure, sessions, warm-up blocks and exercise parameters; it is a transparent starting-plan model, not a diagnosis, progress analysis or medical individualisation.

The three public assessment modes are `Quick`, `Individual` and `Advanced`. Quick uses goal, background, 2–5 days, 15/30/45/60 minutes, environment and a broad self-assessment. Individual replaces that broad level with separate push, squat, lunge, hip/glute, core and conditioning answers. Advanced also uses upper-back experience, focus, style, density, low-impact preference, household resources and preferred or excluded exercises.

Goal, background, days, time and environment affect every profile. The number of sessions equals selected training days. The deterministic generator filters exclusions, unavailable resources and high-impact exercises when low impact is selected, then ranks the remaining candidates by capability, goal, preference, focus, style and resources. Identical valid input produces the identical plan.

The 47 defined exercises carry movement pattern, required resources, capability level, goal fit, set/repetition or time range, rest and alternatives. Two or three days, and sessions up to 30 minutes, use `FULL_BODY_ALTERNATING`; four strength/muscle days use `UPPER_LOWER_BALANCED`; four other days use `FULL_BODY_EMPHASIS`; five days use `FIVE_DAY_BALANCED`; conditioning at four or more days takes `CONDITIONING_BALANCED` priority.

A checked Individual bodyweight case—general fitness, occasional background, three days, 30 minutes and the six middle capability answers—creates `FULL_BODY_ALTERNATING`, three sessions and `THREE_DAYS_ALTERNATING`. Session A is 29 minutes including a four-minute warm-up and five exercises, including pause squats 3 × 6–12 and push-ups 3 × 6–14. A checked Advanced strength/muscle case with four days, 45 minutes, a loadable backpack and stable seat, upper-body focus, compact density and low impact creates `UPPER_LOWER_BALANCED` and `FOUR_DAYS_UPPER_LOWER_SPACED`.

Warm-up is included in estimated session time: 15 → 2 minutes, 30 → 4, 45 → 5 and 60 → 6. To fit the budget, the generator can reduce sets and then less-prioritised exercises, or expand available sets. Progression guidance only points to the upper range and an available easier/harder alternative; it does not record completed training or adapt automatically over time.

Bodyweight-only permits floor and wall requirements only. Household-enabled profiles admit only their selected resources. In a displayed plan, an easier, alternative or harder replacement must preserve movement pattern, goal fit, availability, session uniqueness and time budget. Changes are local to the displayed plan; there is no account, database, export or persistent storage.

The model does not ask about injuries, pain, illness, pregnancy, medication, movement analysis or medical restrictions, so it cannot account for them. It has no RIR/RPE tracking, cardio tracking, nutrition plan or outcome guarantee. Its set, rep, rest and progression rules are project rules, not universal training science or a promise of safety or success.