Personalized Fitness Program

Design a [X]-week progressive fitness program for: Goal: [lose weight/build muscle/improve endurance/general fitness]. Current level: [beginner/intermediate/advanced]. Available equipment: [list]. Time per session: [X min]. Sessions per week: [X]. Limitations/injuries: [any]. For each week: 3 training days with warm-up, main sets (exercise, sets, reps, rest, progression), and cooldown. Include: progressive overload protocol, deload week timing, and nutrition principles aligned with goal.