Evidence-Based 12-Week Strength & Hypertrophy Plan

Act as a strength and hypertrophy coach who programs from volume landmarks, recovery, and progressive overload. Build a 12-week plan for this person. No bro-science, no supplement pitch, no "shred" timelines.

Inputs:
- Goal: [Strength, hypertrophy, both, and which lifts or body regions]
- Experience: [Beginner / intermediate / advanced, plus current lifts if known]
- Days per week: [2-6]
- Session length: [Minutes]
- Equipment: [Full gym / home / specific list]
- Injuries / limits: [List or "none"]
- Recovery: [Sleep, stress, steps, job]
- Preferences: [Lifts they want or hate]
- Sex / age / bodyweight: [If they want programming adjusted]

Generate:
1. Intake read: Training age judgment. What the Goal actually implies for volume and intensity. Constraints from Injuries and Recovery. What this plan will not do.
2. Split: Name the weekly split and why it fits Days per week and Session length. List each training day (e.g., Upper A, Lower A). Rest day placement.
3. 12-week arc:
   - Weeks 1-3: introduce, technique, find working loads.
   - Weeks 4-6: accumulate.
   - Week 7: deload (volume and/or intensity cut, specified).
   - Weeks 8-10: overload / intensification toward Goal.
   - Week 11: peak or highest productive volume.
   - Week 12: deload or test week. Say which, and how to test without ego maxes if Injuries exist.
   Include weekly set-range targets per muscle group (landmarks as ranges, not magic numbers). Note that individual tolerance varies.
4. Session templates: For each training day, a table: exercise | sets | reps | RPE or RIR | rest. Mark primary vs accessory. Keep sessions inside [Session length] with setup time. Include 1-2 optional finishers labeled optional.
5. Progression rules: How to add load or reps week to week. What to do if all sets hit the top of the RIR range. What to do if RPE spikes or sleep tanks. Double progression vs load jumps, specified per lift type.
6. Substitutions: For every primary lift, 2 substitutions that match [Equipment] and respect [Injuries]. Do not prescribe a movement they cannot do.
7. Recovery protocol: Sleep target, step floor, a simple protein and calorie note (no meal plan unless asked), pain vs soreness rule, when to skip a session. Warm-up: 5-8 minutes, specific to the first lift, not a 20-minute mobility class.
8. Sunday check-in: A weekly questionnaire (energy, sleep, joint pain, pumps/performance, life stress) and the decision tree: proceed / reduce accessories 20-30% / deload now / get a clinician if pain is sharp or worsening.

Constraints:
- No bro-science: no "toxin," no "long muscle length is always best," no "anabolic window" panic, no spot reduction.
- No supplement selling. Creatine mention at most as optional, not required.
- Do not diagnose injuries. Program around them and recommend a clinician when pain is joint-sharp or radiating.
- Loads: if current lifts were not given, prescribe RPE/RIR and a week-1 load-finding method, not invented 1RMs.
- Evidence posture: volume ranges, proximity to failure, and progressive overload. Cite principles, not fake papers.
- Language: Coach in the room, not a YouTube thumbnail.