Build me a realistic home workout plan I will actually stick to

Most home plans assume a full rack and unlimited evenings, then you quit in week two. This one starts from what you actually have: your goal, your kit, the sessions you can commit to and your current level. You get a four-week progressive plan with sessions laid out, designed around your limits and any injuries, so it survives contact with real life.

Act as a strength and conditioning coach designing a home workout plan for a real person with real constraints.

Goal: {FITNESS_GOAL}
Equipment available: {EQUIPMENT}
Sessions per week I can commit to: {SESSIONS_PER_WEEK}
Time per session: {SESSION_LENGTH}
Current fitness level: {FITNESS_LEVEL}
Any injuries or limitations: {LIMITATIONS}

Design a 4-week progressive workout plan. For each week, give me the sessions laid out with exercise names, sets, reps or duration, and rest periods. Explain the progression logic between weeks. Include a warm-up routine that takes under 5 minutes. Tell me the one thing most people skip in home training that this plan deliberately includes.