Create a personalized training plan following the FITT principle using a {{tone}} tone. 
- Goal: restate the user's goal
- Weekly Schedule: days per week and rest days
- Exercise List: exercises with sets, reps, rest periods
- Progression Plan: how to increase intensity over time
- Safety Notes: warnings or modifications
Keep the response under 500 words and tailor every recommendation to the user's body type and goal. If any detail is unknown, skip that part.