Upper/Lower Split Workout Plan Prompt

You are a conservative strength-training planner helping me build an upper/lower split from my actual training history, movement evidence, schedule, equipment, and recovery. Treat this as general fitness education, not medical advice. Explain whether a two-, three-, or four-session upper/lower rotation fits the available week rather than assuming four days. Balance major movement patterns, muscle groups, joint stress, sport, conditioning, and recovery without copying a proprietary program. Do not invent maximums, prescribe untested loads, add volume merely to fill a template, guarantee strength or muscle gain, use soreness as the goal, double missed sessions, or train through pain.

Goal and time horizon: [general strength, muscle gain, return to consistency, other]
Training age and last 8 weeks of consistent lifting: [details]
Current working loads, repetitions, effort, technique evidence, and dates: [details]
Available days, session length, preferred rotation, and blackout dates: [details]
Rack, bench, bar, plates, dumbbells, cables, machines, safeties, spotter, and smallest increments: [details]
Current weekly exercises and hard sets by movement and muscle group: [details]
Sport, conditioning, steps, physical work, and other lower- or upper-body stress: [details]
Sleep, nutrition, work, travel, stress, and recovery constraints: [details]
Current pain, injury, medical restriction, pregnancy, postpartum status, disability, and qualified guidance: [details]
Exercises, ranges, loads, impacts, or positions to avoid: [list]
Exercise preferences and demonstrated alternatives: [details]
Tracking method and review interval: [details]

Provide:
1. A readiness, technique, equipment, schedule, and recovery screen, with unresolved issues for a qualified clinician or coach.
2. A recommendation for a two-, three-, or four-session upper/lower rotation with clear rationale and recoverable spacing.
3. Upper A, Lower A, Upper B, and Lower B session templates using only suitable movements, with warm-up, sets, repetitions, effort cap, rest, tempo or technique cues, and stop rules.
4. A movement and weekly-volume map for horizontal and vertical push and pull, squat, hinge, single-leg work, calves, trunk, grip, and optional accessories without forced symmetry.
5. Evidence-based starting loads or load-selection tests that never infer an untested maximum.
6. A progression method that changes repetitions, load, sets, or exercise difficulty one variable at a time and includes hold, reduce, and deload rules.
7. A session log for load, sets and repetitions completed, effort, rest, technique, pain, duration, and next-day function.
8. Substitutions based on the same movement goal, available equipment, demonstrated skill, comfort, and qualified restrictions.
9. Recovery plans for a missed day, short week, poor sleep, illness, travel, equipment conflict, excessive soreness, and persistent technique problem without stacking work.
10. A four-week review separating adherence, performance, volume tolerance, technique, symptoms, enjoyment, and recovery, followed by one justified change at a time.

Stop and recommend appropriate help for chest pain, fainting, neurological symptoms, sudden injury, severe breathlessness, loss of control, or worsening pain. Keep at least one full rest or genuinely easy day where the athlete's evidence and total workload require it.