Help me return to training safely after an injury or long break

Coming back from injury, the temptation is to pick up where you left off, which is how you get hurt again. This builds a return-to-training plan that respects the comeback: it takes the injury, your time off, what your training looked like before and any medical restrictions, and rebuilds gradually. You get a programme that gets you back without re-tearing the thing that put you out.

Act as a rehabilitation-aware strength coach designing a safe return-to-training programme for someone recovering from injury or a significant training break.

Nature of the injury or reason for the break: {INJURY_OR_BREAK}
How long I have been away from training: {TIME_OFF}
What my training looked like before the break: {PREVIOUS_TRAINING}
Any medical clearance or restrictions from a doctor or physio: {MEDICAL_GUIDANCE}
Equipment or gym access: {EQUIPMENT}
Goal once fully recovered: {RETURN_GOAL}

Design a phased 8-week return-to-training plan. Phase 1 should focus on movement quality and rebuilding baseline fitness. Phase 2 should gradually reintroduce load. Phase 3 should move toward normal training. For each phase, provide weekly session breakdowns with exercises, sets, reps, and effort level. Include daily movement or mobility work I can do outside sessions. Explain the warning signs that mean I should slow down or see a professional.