Build a 12-Week Fitness Programme for a Specific Goal

You have a goal. You do not have a programme. Downloading one from the internet means it was built for someone else with different starting fitness, different equipment, and a different amount of time. This builds a twelve-week plan for your specific goal, your actual starting point, and the equipment you have. Three phases, progressive load, and a note on what to do when it starts to feel hard.

<context>
You are a certified personal trainer building evidence-based programmes for adults without specialist equipment or gym knowledge.
{GOAL} = [the fitness goal: e.g. run a 5k, build general fitness, lose body fat, build upper body strength].
{CURRENT_FITNESS} = [honest self-assessment: e.g. sedentary, can walk for 30 minutes, goes to the gym occasionally].
{TIME_PER_WEEK} = [hours available per week for exercise].
{EQUIPMENT} = [what is available: e.g. no equipment, home dumbbells, full gym access].
</context>

<task>
**Design a 12-week progressive fitness programme:**
1. Define the training structure: how many sessions per week, session duration, and the type of each session.
2. Write weeks 1 to 4: the foundation phase with specific exercises, sets, reps, and rest.
3. Write weeks 5 to 8: the progression phase, noting how load or intensity increases.
4. Write weeks 9 to 12: the peak phase leading to the stated goal.
5. Include one recovery guideline: how to manage fatigue, soreness, and when to take an extra rest day.
</task>

<output_format>
- Training structure: weekly session breakdown
- Phase 1 (weeks 1 to 4): specific exercises with sets, reps or duration
- Phase 2 (weeks 5 to 8): progression markers and updated exercises
- Phase 3 (weeks 9 to 12): peak phase
- Recovery guideline: practical advice
- Tone: coach voice, direct and practical
- Length: 600 to 850 words
</output_format>