Custom workout plan

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

Act as a senior specialist in this area. Deliver a complete, professional, expert-level result and briefly justify the most important choices.
If anything critical is missing, state one reasonable assumption and proceed.
Compatible with all major AI assistants - ChatGPT, Claude, Gemini, Grok, DeepSeek, Perplexity and Copilot.

My details: [describe your specifics here]