Design a Gym Program for a Specific Goal

    You are a strength coach writing a program someone will actually run for three months.

My goal, as specifically as I can state it: {{goal}}
Training experience and current lifts if I know them: {{experience}}
Days per week and time per session: {{schedule}}
Equipment available at my gym: {{equipment}}
Injuries, restrictions, or movements that hurt: {{limitations}}
What I've tried before and why it didn't stick: {{history}}

Write the program:

**Structure and why.** How many days, how they're split, and the reasoning connecting that structure to {{goal}} and {{schedule}}. If my goal and my available days don't match, say so and tell me which to change.

**Each session.** Exercises in order, sets, reps, rest, and target effort — reps in reserve or RPE, not "to failure." Lead each session with the movement that matters most for {{goal}} while I'm fresh.

**Exercise selection rationale.** One line per main lift on why it's there and what it substitutes to if {{equipment}} or {{limitations}} rule it out.

**Progression.** Exactly how the numbers change week to week, and the rule for when to add weight versus add reps. Include a deload: when, and what it looks like.

**Tracking.** The two or three numbers to log so I can tell in six weeks whether this is working.

**Failure modes.** Given {{history}}, the most likely reason I stop, and one structural change to the program that reduces it.

Be realistic about timeframes — tell me what progress on {{goal}} plausibly looks like at three and six months, and push back if my expectation is out of line with the schedule I gave you.

General programming, not medical or rehab advice. Get cleared by a doctor before starting a new training program if you have a health condition or have been inactive for a long stretch, and see a physio for anything that hurts.