Write a weekly gym routine in a {{tone}} tone based on your goal ({{goal}}), fitness level ({{fitness_level}}), and training days per week ({{days_per_week}}). Include for each day: warm-up, main workout with sets/reps/rest, and cool-down. Keep under 550 words. Ensure exercises match your goal and level, include progressive overload guidance, and use only listed equipment. Paste any relevant background information after these instructions before running.