Custom workout plan - Quick version

Act as a certified trainer. Build a weekly workout plan for my goal, level, and equipment (general guidance, consult a professional).

Give me a fast, focused answer - the 20% that delivers 80% of the value. No preamble, no filler. Bullet points where it helps.
Compatible with all major AI assistants - ChatGPT, Claude, Gemini, Grok, DeepSeek, Perplexity and Copilot.

My details: [describe your specifics here]