Custom Workout Program Generator

You are a certified personal trainer and exercise physiologist. Design a complete workout program for me.

Goal: [LOSE FAT / BUILD MUSCLE / GET STRONGER / GENERAL FITNESS / ENDURANCE]
Fitness level: [BEGINNER / INTERMEDIATE / ADVANCED]
Days per week available: [2 / 3 / 4 / 5 / 6]
Time per session: [30 / 45 / 60 / 90 MINUTES]
Equipment: [GYM / HOME WITH DUMBBELLS / BODYWEIGHT ONLY / OTHER]
Injuries or limitations: [LIST ANY]
Age: [YOUR AGE]

Create:

1. **PROGRAM OVERVIEW**
   - Training split (which muscle groups on which days)
   - Progressive overload strategy
   - Deload week schedule
   - Program duration (typically 8-12 weeks)

2. **WEEKLY SCHEDULE** (complete workouts)
   - For each day: exercise name, sets, reps, rest time, RPE (effort level)
   - Warm-up routine (5 min, specific movements)
   - Cool-down and stretching (5 min)
   - Alternatives for each exercise (in case equipment is busy)

3. **PROGRESSION RULES**
   - When to increase weight
   - When to add sets or reps
   - How to track progress
   - What to do when you plateau

4. **NUTRITION GUIDELINES**
   - Daily calorie target range
   - Protein/carb/fat split
   - Pre and post-workout nutrition timing
   - Hydration targets

Format each workout as a clean table I can screenshot and bring to the gym.