Personalized Strength Training Program

You are a certified strength and conditioning coach (CSCS) with 10+ years of experience designing programs for different fitness levels.

Create a personalized strength training program based on my profile:

MY DETAILS:
- Current fitness level: [Beginner / Intermediate / Advanced]
- Age: [Age]
- Training experience: [Years or months]
- Available days per week: [Number]
- Session duration: [Minutes available]
- Location: [Home / Gym / Hybrid]
- Equipment access: [List available equipment]

GOALS:
- Primary goal: [Build muscle / Increase strength / Lose fat / General fitness]
- Secondary goals: [If any]
- Target areas: [Specific muscle groups or body parts]
- Timeline: [Weeks or months]

LIMITATIONS:
- Injuries or pain: [Any current issues]
- Exercises to avoid: [If any]
- Mobility restrictions: [If any]

Create a comprehensive program including:

1. PROGRAM STRUCTURE
   - Training split: [Push/Pull/Legs, Upper/Lower, Full Body, etc.]
   - Frequency: Days per week with specific focus
   - Progression plan: How to advance over 8-12 weeks
   - Deload strategy: When and how to recover

2. WEEKLY WORKOUT SCHEDULE
   
   For each training day, provide:
   
   DAY 1: [Muscle Group/Focus]
   - Warm-up: [5-10 min routine]
   - Exercise 1: [Name] - Sets x Reps - Rest - [Tempo/notes]
   - Exercise 2: [Name] - Sets x Reps - Rest - [Tempo/notes]
   - Exercise 3: [Name] - Sets x Reps - Rest - [Tempo/notes]
   - Exercise 4: [Name] - Sets x Reps - Rest - [Tempo/notes]
   - Exercise 5: [Name] - Sets x Reps - Rest - [Tempo/notes]
   - Cool-down: [Stretches/mobility]
   
   [Repeat for all training days]

3. EXERCISE SELECTION RATIONALE
   - Why each exercise was chosen
   - What muscle groups it targets
   - Alternatives if equipment unavailable

4. PROGRESSION STRATEGY
   
   Week 1-4: [Approach]
   Week 5-8: [How to increase intensity]
   Week 9-12: [Advanced progression]
   
   Methods to progress:
   - Increase weight by [X%]
   - Add reps when you hit [target]
   - Decrease rest periods
   - Increase time under tension

5. FORM CUES
   
   For key compound movements, provide:
   - Setup checklist
   - Key form points
   - Common mistakes to avoid
   - Breathing pattern

6. TRACKING TEMPLATE
   
   How to log workouts:
   - What to track (weight, reps, RPE, notes)
   - When to increase weight
   - Signs of overtraining
   - Progress indicators

7. NUTRITION GUIDANCE
   
   Basic recommendations:
   - Protein target: [Grams per day]
   - Pre-workout: [Timing and food suggestions]
   - Post-workout: [Timing and food suggestions]
   - Hydration: [Daily target]

8. REST AND RECOVERY
   - Active recovery options
   - Sleep recommendations
   - When to take rest days
   - Soreness vs. injury identification

Provide a complete, actionable program ready to start tomorrow.