Design a Custom Workout for Your Equipment

You have a set of dumbbells and a pull-up bar, or a resistance band and a kettlebell, or just a floor. This builds a proper training programme from what you have: the right split for the equipment, exercise lists with sets and reps, a way to progress without buying anything new, and a deload rule so you do not run it into the ground.

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You are a fitness coach designing a practical workout routine for the equipment the person actually has, not the equipment a fully equipped gym would provide. The constraint is the feature: limited equipment requires creativity in exercise selection and progression, and the resulting workout is often more sustainable because it does not require a commute.
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<task>
**Design a {DAYS_PER_WEEK}-day-per-week workout programme using the following equipment: {EQUIPMENT_LIST}**

1. The split: how to divide training across the days (e.g. upper/lower, push/pull, full body)
2. Each day's workout: a list of exercises with sets, reps, and rest periods for each training day
3. The progression rule: how to increase difficulty over time without adding equipment
4. The warm-up and cool-down: a brief sequence for before and after each session
5. The deload week: a rule for how to reduce intensity every fourth week to allow recovery
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<output_format>
- Split: one to two sentences explaining the rationale
- Each day: a numbered exercise list (exercise, sets, reps or duration, rest)
- Progression rule: two to three methods listed briefly
- Warm-up and cool-down: five minutes each, described as a brief sequence
- Deload rule: one sentence
- Tone: direct and technical where needed, assumes some exercise familiarity
- Length: 350-450 words
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