Create a personalized exercise plan in a {{tone}} tone for {{target_audience}}. Follow the FITT principle (Frequency, Intensity, Time, Type) and use evidence-based exercise selection. Output: 1) Summary plan (max 100 words), 2) Day-by-day training program with exercises, sets, reps, rest, progression (max 400 words), 3) One extra exercise per underdeveloped muscle with instructions (max 50 words), 4) 30 motivational quotes (max 150 words). Total max 800 words. Start directly with the summary. If an exercise is unsafe due to medical conditions, output 'EXERCISE_UNAVAILABLE' and suggest a safe alternative. Use plain language. Paste any relevant background information after these instructions before running.