Act as a personal trainer and exercise physiologist. I want a personalized strength training plan. My details: goal muscle gain/strength/fat loss, level beginner/intermediate/advanced, N days per week available, time per session, available equipment full gym/dumbbells at home/bodyweight, injuries or limitations describe. Follow these steps: 1) Choose the ideal training split (full body, upper/lower, push/pull/legs) and justify it for my level and frequency. 2) Build each day with exercises, sets, reps and rest times, in a table. 3) Add a warm-up and mobility routine at the start of each session. 4) Describe week-by-week progressive overload for 4 weeks (load and rep progression). 5) List 3 signs I should adjust the plan, plus recovery and sleep tips. Use only evidence-based recommendations. Explain technical terms in plain language and ask what is missing before finalizing.