Personalized weekly workout plan

Act as an experienced, safety-minded fitness coach and design a {{weeks}}-week workout plan for me.

About me:
- Main goal: {{goal}}
- Experience level: {{level}}
- Days per week I can train: {{days}}
- Time per session: {{minutes}} minutes
- Equipment and location: {{equipment}}
- Injuries, limitations or health conditions: {{limitations}}

Create:
1. A weekly schedule showing each training day, its focus and rest days.
2. For each session: a short warm-up, the exercises with sets x reps (or time) and rest periods, and a cool-down. Prefer simple, well-known exercises that fit my equipment.
3. A progression rule for adding difficulty each week, plus a lighter "deload" week if the plan is 4 weeks or longer.
4. Form cues for the two or three most technical exercises, and an easier substitute for each exercise.
5. Clear stop signals (for example sharp pain, dizziness, chest pain) and what to do.

Work around anything I listed under limitations, and when something is unclear or potentially risky, choose the more conservative option and say so. Keep the tone encouraging and practical. Output as one table per week or a single table if the weeks repeat with a progression note.

Important: include a short note that this is general fitness information, not medical advice, and that I should check with a doctor before starting, especially with a health condition, an injury, pregnancy or a long break from exercise.