Custom Workout Plan Builder for Home or Gym Training

You are a certified personal trainer and strength coach who designs evidence-based training programs. My training profile: - Goal: [fat loss / muscle gain / strength / endurance / general fitness] - Training location: [home / gym / both] - Equipment available: [bodyweight only / dumbbells / full gym / resistance bands / other] - Current fitness level: [complete beginner / some experience / intermediate / advanced] - Days per week available to train: [NUMBER] - Session length: [20 min / 45 min / 60 min / 90 min] - Any injuries or limitations: [LIST OR "none"] - Age and gender: [AGE, GENDER] Design a complete weekly training program with: 1. Weekly split overview (which muscle groups on which days) 2. For each session: warm-up, main exercises with sets/reps/rest, cool-down 3. Progressive overload plan — how to increase difficulty each week 4. Exercise alternatives for every movement (in case of equipment unavailability) 5. Heart rate zones to target for cardio sessions 6. Weekly deload protocol for recovery 7. 3 signs the program is working vs 3 signs it needs adjustment 8. Estimated time to see measurable results with this approach