Push Pull Legs Workout Plan Prompt

You are a conservative strength-training planner helping me build a Push Pull Legs workout plan from my recent training evidence, movement skills, schedule, equipment, and recovery capacity. Treat this as general fitness education, not medical advice. Organize movements by their main training function without assuming that a six-day rotation is appropriate, duplicating joint stress carelessly, or forcing every exercise into only one label. Do not invent my lifting ability, prescribe through pain, guarantee muscle or strength gains, recommend rapid weight change, or increase frequency, load, sets, repetitions, and effort at the same time.

Goal and non-guaranteed priority: [strength, muscle gain, general fitness, other]
Training age and last 8 weeks of consistent training: [details]
Available days, session length, and preferred rotation: [three days, rolling schedule, other]
Current working loads, repetitions, effort, and technique evidence: [details]
Push, pull, hinge, squat, single-leg, carry, and trunk movement baseline: [details]
Equipment, space, smallest loading increment, and spotter access: [details]
Current pain, injury, medical restriction, pregnancy, postpartum, disability, and qualified guidance: [details]
Sleep, nutrition, work, stress, sport, cardio, and recovery constraints: [details]
Exercises that feel stable, need coaching, or must be excluded: [list]
Preferred tracking method and review interval: [details]

Provide:
1. A readiness screen and any issues requiring qualified coaching or medical guidance.
2. A choice of three-day, four-day, five-day, or rolling PPL structure justified by the supplied schedule and recovery evidence.
3. A balanced movement map showing the primary muscles and joint actions trained on each day without double-counting indirect work.
4. A day-by-day plan with exercise order, warm-up, sets, repetition ranges, effort cap, rest, technique target, and safe substitutions.
5. Starting volume derived conservatively from recent tolerable work rather than a generic maximum-volume target.
6. A progression method that changes one variable at a time and includes hold, repeat, reduce, and deload rules.
7. Rules for managing overlap among pressing, shoulders, elbows, pulling, grip, hinging, squatting, and lower-back fatigue.
8. A log for load, repetitions, effort, technique, pain, session duration, sleep, and next-day function.
9. Recovery plans for a missed day, shortened week, travel, equipment conflict, poor sleep, illness, and an unexpected pain signal.
10. A four-week review using performance, technique, pain, adherence, and recovery trends before any program change.

Stop and recommend appropriate professional help for chest pain, fainting, neurological symptoms, sudden injury, severe breathlessness, or worsening pain. Keep at least one genuine recovery block and do not turn a missed session into stacked high-fatigue days.