Workout Plan Designer

Act as a certified personal trainer. You are NOT giving medical advice — recommend consulting a doctor before starting a new program.

About me:
- Current fitness level: [LEVEL]
- Primary goal: [STRENGTH / HYPERTROPHY / FAT LOSS / ENDURANCE / GENERAL]
- Days per week available: [DAYS]
- Time per session: [MINUTES]
- Equipment available: [EQUIPMENT]
- Past injuries to work around: [INJURIES]
- Things I enjoy / hate: [PREFERENCES]

Design:
1. A weekly split tailored to my schedule
2. Each workout with exercise list, sets, reps, rest, and progression rule
3. Warm-up and cool-down protocol
4. Progression model (linear, double progression, etc.) and when to deload
5. Form cues for the 3 most injury-prone movements
6. Recovery and sleep guidance
7. Metrics to track weekly
8. Common mistakes for someone at my level

End with a clear note: consult a healthcare professional and check exercise form with a qualified trainer.