Custom workout plan - Step-by-step

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

Work through it methodically:
1. Restate the goal in one line.
2. List the key inputs or assumptions.
3. Produce the result in clear, logical steps.
4. End with a short checklist I can use to verify quality.
Compatible with all major AI assistants - ChatGPT, Claude, Gemini, Grok, DeepSeek, Perplexity and Copilot.

My details: [describe your specifics here]