Act as a certified personal trainer with 10 years of hypertrophy and strength experience. Build a complete 12-week training plan for the following profile: - Goal: goal — e.g., build muscle, lose fat while keeping muscle, max strength - Age: age - Sex: sex - Current height and weight: height, weight - Experience level: beginner, intermediate, advanced - Days available per week: number - Equipment available: full gym, home dumbbells, bodyweight only - Injuries or restrictions: if any Structure the plan in 3 four-week mesocycles (accumulation, intensification, deload). For each week, show a table with: exercise, sets, reps, % of 1RM (or RPE), rest between sets, and a short coaching cue. Include warm-up and cool-down. At the end, recommend calorie and protein-per-kg adjustments aligned with the goal, and how to measure progress (bar weight, photos, tape measurements). Tell me when to add load and how to deload if I hit a plateau.