Home Workout Program Creator

Design a home workout program:

**Home Fitness Profile:**
- Current fitness level: ${{FITNESS_LEVEL}}
- Primary goals: ${{GOALS}}
- Equipment available: ${{EQUIPMENT}}
- Space available: ${{SPACE}}
- Days per week: ${{DAYS_PER_WEEK}}
- Time per workout: ${{TIME_PER_WORKOUT}}
- Noise/impact restrictions: ${{RESTRICTIONS}}

**Create a program including:**

1. **Program Structure**
   - Weekly schedule overview
   - Workout types rotation
   - Rest day placement
   - Progressive overload at home

2. **Workout Templates**
   - Full body days
   - Upper body focus
   - Lower body focus
   - Core and conditioning
   - Active recovery

3. **Exercise Progressions**
   - Beginner to advanced progressions
   - Push-up progression (wall to one-arm)
   - Squat progression (assisted to pistol)
   - Core progression levels

4. **Equipment Maximization**
   - Using what you have
   - Household item substitutes
   - Budget equipment priorities
   - DIY equipment ideas

5. **Challenge Workouts**
   - Weekly challenge options
   - Time-based workouts
   - Rep-based challenges
   - AMRAP and EMOM formats

6. **Apartment-Friendly Options**
   - Low-impact alternatives
   - Quiet exercise swaps
   - Small space adaptations
   - Time-restricted options

7. **4-Week Program**
   - Week-by-week workouts
   - Progressive difficulty
   - Variety for motivation
   - Rest and recovery guidance

Provide detailed daily workouts for a complete 4-week home program.