A data-first framework for personalised resistance-training prescription

Most freely available training templates fail not because the exercise selection is poor, but because the prescription is not derived from the individual. This paper describes a three-stage framework - assessment, programming, progression - that converts a small set of measurable inputs into an explicit and auditable training prescription, with the formulas used, the rules that translate those numbers into volume and intensity targets, and a progression rule stated in advance. A worked example is included so the process can be reproduced without proprietary software.