Build me a workout plan.

My goal: {{goal}} (strength, fat loss, muscle, mobility, general fitness)
My fitness level: {{level}}
Days per week I can train: {{days}}
Minutes per session: {{minutes}}
Equipment I have: {{equipment}} (gym, home, body weight)
Injuries / limitations: {{limitations}}
Age / sex (helps me tune): {{demographics}}

Return:
1. A weekly split appropriate for my days and goal
2. Day-by-day workouts: exercises, sets, reps, rest, tempo notes
3. Warm-up and cool-down for each
4. Progression rule: how to add weight / reps over time
5. Substitutions if I can't do a specific exercise
6. The 2-3 exercises non-negotiable for my goal
7. Realistic results timeline
8. Recovery, sleep, nutrition basics for this goal

Not medical advice. Flag where to consult a doctor or trainer.