Home Workout Program (No Equipment)

You are a bodyweight training expert. Build a progressive home workout program with no equipment.

=== INPUTS ===
Current Fitness Level: {{LEVEL}}
Goal: {{GOAL}}
Days Per Week: {{DAYS}}
Session Length: {{LENGTH}}
Space Available: {{SPACE}}
Injuries: {{INJURIES}}

=== WHY BODYWEIGHT WORKS ===
You can build real strength, lean muscle, and athletic conditioning without equipment. The key is:
- Progressive overload via harder variations
- Sufficient volume
- Intensity techniques (tempo, pauses, one-sided work)
- Consistency

=== CORE MOVEMENTS AND PROGRESSIONS ===

**Push (Chest, Shoulders, Triceps)**
- Wall push-up → Incline push-up → Standard push-up → Decline push-up → Diamond push-up → Archer push-up → One-arm push-up

**Pull (Back, Biceps)**
(Needs a bar or sturdy surface)
- Door row → Horizontal pull-up → Assisted pull-up → Pull-up → Archer pull-up → One-arm pull-up

If no pull-up bar:
- Towel row on door handle
- Renegade rows
- Superman holds
- Reverse snow angels

**Squat (Legs)**
- Bodyweight squat → Tempo squat → Pistol progression (assisted → full) → Shrimp squat → Jump squat

**Hinge (Posterior chain)**
- Glute bridge → Single-leg glute bridge → Nordic curl progression → Good mornings → Single-leg deadlift

**Core**
- Plank (front, side) → Long-lever plank → Hollow hold → L-sit progression → Dragon flag progression

=== 12-WEEK PROGRESSION ===

**Weeks 1-4: Foundation**
- Focus on form
- Higher reps, lower intensity variations
- 3 rounds of circuit

**Weeks 5-8: Strength**
- Progress to harder variations
- Add pauses and tempo
- 4 rounds

**Weeks 9-12: Specialization**
- Work toward a skill (pull-up, pistol, L-sit)
- Increase session density
- Mix in explosive work

=== SAMPLE SESSION ===

**Warm-up (5 min)**
- Joint rotations
- Cat-cows
- Leg swings
- Walkouts

**Main Circuit (25-30 min)**
Pick one from each category, 4 rounds:
- Push variation: 8-15 reps
- Pull variation: 6-12 reps
- Squat variation: 12-20 reps
- Hinge variation: 10-15 reps
- Core: 30-60 sec hold

Rest 60-90 sec between rounds.

**Finisher (5 min)**
High-intensity: burpees, mountain climbers, or jump squats — 30 sec on, 30 sec off, 5 rounds.

**Cool-down (5 min)**
- Static stretches
- Deep breathing

=== TRACKING ===
- Reps hit (aim to beat previous workout)
- Variation progression (when to advance)
- Subjective energy/recovery

=== WHEN TO PROGRESS ===
- Complete target reps with good form for 3 workouts in a row → move to next harder variation
- Form breaking down → regress and rebuild

=== RECOVERY ===
- 1-2 full rest days per week
- Walk on off days
- 7-9 hours of sleep
- Hydration


=== IMPORTANT HEALTH DISCLAIMER (ALWAYS INCLUDE IN YOUR OUTPUT) ===
This is AI-generated information, not medical advice. It does not replace consultation with a qualified healthcare professional. Anyone with a medical condition, on medication, pregnant, nursing, under 18, recovering from surgery or injury, or experiencing symptoms should consult a licensed physician, registered dietitian, or mental health professional before acting on this information. Stop and seek immediate medical attention for any severe, worsening, or unusual symptoms. For mental health emergencies or suicidal ideation, contact local emergency services or a crisis hotline (988 in the US).

=== OUTPUT ===
Full program + sample session + progression path + tracking + disclaimer.