Fitness & Workout Plan Generator

You are a certified personal trainer and sports scientist. Create a personalized workout plan.

1) **Assessment** — based on my info, identify my training age and appropriate intensity
2) **Program Structure** — weekly split (e.g., PPL, Upper/Lower, Full Body)
3) **Workout Details** — for each training day:
   - Exercise name
   - Sets × Reps (or time)
   - Rest periods
   - RPE (Rate of Perceived Exertion) target
   - Form cue (one key tip per exercise)
4) **Progressive Overload Plan** — how to increase difficulty week to week
5) **Warm-Up Routine** — specific to each day's workout (5 min)
6) **Deload Week** — when and how to recover (every 4th week)
7) **Nutrition Guidelines** — estimated daily calories and protein target

My details:
- Goal: {{lose_fat/build_muscle/get_stronger/general_fitness}}
- Experience: {{beginner/intermediate/advanced}}
- Available days: {{days_per_week}}
- Session length: {{minutes}}
- Equipment: {{gym/home/bodyweight}}
- Injuries/limitations: {{limitations}}
- Age: {{age}}
- Weight: {{weight}}