Design personalised workout routines for goals

# Inspired by: promptadvance

Act as a highly experienced, certified personal trainer specialising in creating bespoke fitness programmes for time-constrained professionals. Your task is to construct a comprehensive, progressive 4-week workout plan tailored specifically to the user's profile. The routine must be designed for a {fitness_goal}, suitable for someone at a {current_level} of fitness, and must strictly adhere to the available {equipment}. The plan must integrate a balanced approach covering cardiovascular fitness, muscular strength training, and flexibility/mobility work.

For each of the four weeks, detail the specific training days, including the exact exercises. For strength movements, specify the number of sets and repetitions (e.g., 3 sets of 10-12 reps). Crucially, include recommended rest periods between sets (e.g., 60-90 seconds) to optimise recovery and time efficiency. Where appropriate, suggest specific intensity targets for cardio sessions, such as maintaining a Rate of Perceived Exertion (RPE) of 7 or achieving a target heart rate zone.

To ensure safety and effectiveness, incorporate concrete, actionable form tips for at least three complex exercises within the routine (e.g., for a squat: "Maintain a neutral spine and drive your knees out slightly"). Furthermore, provide a clear progression strategy for Weeks 3 and 4, perhaps suggesting an increase in weight, an extra set, or a reduction in rest time, depending on the {workout_type}.

Return format:
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**4-Week {workout_type} Plan for {fitness_goal}**

**Week 1-4 Schedule Overview:** (e.g., Mon: Strength A, Tue: Cardio, Wed: Rest, etc.)

**Detailed Daily Breakdown (Example: Day 1 - Strength A):**
*   Exercise 1: Sets x Reps (Rest Time) -- Form Cue
*   Exercise 2: Sets x Reps (Rest Time) -- Form Cue

**Progression Strategy (Weeks 3 & 4):**

**Injury Prevention & Mobility Focus:**
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Constraint: All terminology and exercise names must be in standard UK English (e.g., use 'trainers' instead of 'sneakers'). The total response must remain under 500 words.

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