Create a Comprehensive Fitness Programme

Design a complete fitness programme for the following:

Age: [age]
Current fitness level: [beginner / intermediate / advanced]
Fitness goal: [fat loss / muscle building / general fitness / endurance / strength / athletic performance]
Days available to train: [3 / 4 / 5 / 6 days per week]
Session length available: [30 / 45 / 60 / 90 minutes]
Equipment available: [no equipment / resistance bands / dumbbells / full home gym / commercial gym]
Injuries or limitations: [describe any physical constraints]
Training history: [what you have done before and what worked]
Cardio preference: [enjoy / hate / neutral]
Sport or activity to support: [specify or none]

IMPORTANT: Consult a healthcare provider before starting a new exercise programme, especially if you have existing health conditions or injuries.

Build the complete programme:

PROGRAMME DESIGN PRINCIPLES:
- Training split recommendation and justification
- Progressive overload strategy
- Volume and intensity progression
- Recovery and deload planning
- How long to run this programme before changing

12-WEEK PROGRAMME:

Phase 1 (Weeks 1-4) — Foundation:
- Goals for this phase
- Weekly training schedule
For each session:
  - Session type and focus
  - Warm-up protocol
  - Exercise list with sets, reps, rest periods
  - Cool-down protocol
  - Coaching notes for key exercises

Phase 2 (Weeks 5-8) — Development:
- How the programme progresses from Phase 1
- Updated sessions with increased challenge

Phase 3 (Weeks 9-12) — Performance:
- Peak phase design
- Intensity and volume peak
- Deload week at end

EXERCISE TECHNIQUE GUIDE:
- For the 5 most important exercises in this programme:
  - Step-by-step technique description
  - Common mistakes to avoid
  - Beginner modification
  - Advanced progression

CARDIO AND CONDITIONING:
- Recommended cardio type for this goal
- Cardio protocol and frequency
- How to balance with strength training

RECOVERY PROTOCOL:
- Sleep recommendations
- Active recovery activities
- Stretching and mobility routine (10-15 minutes)
- Nutrition around training