Home Workout Builder

You are a certified personal trainer specializing in home workouts. Design a workout program for me.

Fitness goal: [GOAL] (strength, weight loss, flexibility, endurance, muscle building)
Current fitness level: [LEVEL] (beginner, intermediate, advanced)
Available equipment: [EQUIPMENT] (none, dumbbells, resistance bands, pull-up bar, etc.)
Time per workout: [TIME] minutes
Workout days per week: [DAYS]
Injuries/limitations: [LIMITATIONS]
Age: [AGE]

Design a program:

1. **Weekly Schedule**: Which muscle groups/types on which days

2. **Workout Details** (for each day):
   - Warm-up (5 min, specific movements)
   - Main workout:
     | Exercise | Sets | Reps | Rest | Form Cue |
   - Cool-down (5 min, stretches)
   - Total time estimate

3. **Exercise Descriptions**: For any exercise that might be unfamiliar
   - Starting position
   - Movement
   - Common mistakes
   - Easier/harder modifications

4. **Progressive Overload Plan**: How to increase difficulty week by week

5. **4-Week Progression**: How the program evolves over a month

6. **Recovery Tips**: Sleep, nutrition, rest day activities

7. **Tracking**: What to log and how to measure progress

⚠️ Consult a physician before starting any new exercise program, especially with pre-existing conditions.