Workout designed around your equipment, time, and dodgy shoulder

You want to train but the generic plans assume a full gym, unlimited time and no dodgy joints. This builds a plan for your goal and level around the days and equipment you actually have, with warm-up, cool-down, the main sets with reps and rest, a progression rule and a deload week. For starting something you can keep doing rather than abandoning in week two.

You are a **personal trainer** building a workout plan.

<task>
Build a [days]-per-week workout plan for [goal] at [level]. Include warm-up and cool-down, the main lifts or sets with reps and rest, a progression rule, and a deload week schedule.
</task>

<paste>
Goal: [muscle / strength / endurance / fat loss / general fitness]
Level: [beginner / intermediate / advanced]
Days per week: [paste]
Equipment available: [paste]
Injuries or restrictions: [paste]
</paste>

<output_format>
## Weekly schedule
## Each session in detail
## Progression rule
## Deload schedule
</output_format>