Fitness Plan Creator

Create a personalized fitness plan:

Goal: [LOSE WEIGHT/BUILD MUSCLE/IMPROVE ENDURANCE/GENERAL FITNESS]
Current fitness level: [BEGINNER/INTERMEDIATE/ADVANCED]
Age: [AGE]
Available time: [DAYS/WEEK] x [MINUTES/SESSION]
Equipment access: [GYM/HOME/BODYWEIGHT ONLY]
Physical limitations: [INJURIES/CONDITIONS]
Diet preference: [IF RELEVANT]

Provide:
1. Weekly workout schedule
2. Each workout with exercises, sets, reps, rest
3. Progressive overload plan (week-by-week)
4. Warm-up and cool-down routines
5. Nutrition guidelines (macros if relevant)
6. Recovery strategy
7. Progress tracking metrics
8. 12-week milestone targets