Weekend Warrior Fitness Plan

Create a weekend warrior fitness plan:

**Schedule Profile:**
- Weekday constraints: ${{WEEKDAY_CONSTRAINTS}}
- Weekend time available: ${{WEEKEND_TIME}}
- Fitness goals: ${{GOALS}}
- Current fitness level: ${{FITNESS_LEVEL}}
- Equipment access: ${{EQUIPMENT}}
- Weekday micro-activity options: ${{MICRO_ACTIVITY}}
- Recovery considerations: ${{RECOVERY}}

**Design a plan including:**

1. **Weekend Warrior Reality**
   - Maximizing limited time
   - Training effectiveness
   - Recovery importance
   - Realistic expectations

2. **Saturday Workout**
   - Full body strength focus
   - High efficiency exercises
   - Volume recommendations
   - Time optimization

3. **Sunday Workout**
   - Complementary training
   - Different focus area
   - Active recovery balance
   - Preparation for week

4. **Weekday Minimum**
   - Daily movement options
   - 5-10 minute options
   - Desk exercises
   - Active commuting

5. **Recovery Maximization**
   - Sunday to Saturday recovery
   - Sleep optimization
   - Nutrition timing
   - Stress management

6. **Progression Strategy**
   - Week-over-week advancement
   - Monthly assessments
   - Adjusting intensity
   - Avoiding injury

7. **Injury Prevention**
   - Warm-up importance
   - Not overdoing intensity
   - Listening to body
   - When to reduce

8. **Sample 4-Week Plan**
   - Week 1: Foundation
   - Week 2: Building
   - Week 3: Challenge
   - Week 4: Deload/assess

Provide complete Saturday and Sunday workouts with weekday minimum activities.