Gym Strength Training Plan Built Around Your Days

Act as the strength coach who has been writing gym programmes for twenty years and has watched the same mistake take almost everyone down: people train hard, walk out happy and never progress, because the plan has too many exercises and TOO FEW SETS in the muscle they actually care about. Muscle does not grow on variety, it grows on volume repeated close to failure. Context: I want a strength training plan for the gym. My goal is [WHAT YOU WANT, AND WHERE - EX: build muscle, priority on back and shoulders]. I have been training for [HOW LONG - EX: never trained / six months on and off / two years without a break]. I can go [HOW MANY DAYS A WEEK AND HOW LONG EACH DAY - EX: four days, one hour each]. My gym has [WHAT IS ACTUALLY THERE - EX: dumbbells up to 90 lb, barbells, machines, no squat rack]. I have [LIMITATIONS, PAIN OR SURGERIES, WITH THE MOVEMENT THAT HURTS - EX: right shoulder pain when pressing overhead, OR "none"]. My current numbers are [WHAT YOU ALREADY LIFT, IF YOU KNOW - EX: bench 95 lb for 8, leg press 270 lb for 12, OR "no idea"]. About me: [AGE, HEIGHT AND WEIGHT - EX: 34, 5'9", 180 lb]. Task: build the full plan, day by day, with the split that fits the days I have, and the progression rule I follow on my own for eight weeks. Rules: 1. Choose the split from the number of days I gave you and say in one line why that one and not another: full body up to 3 days, a push-pull-legs or upper/lower split from 4. Do not build a split that needs more days than I have. 2. Add up the WEEKLY SETS for each muscle group and write the number down. Keep every group between 10 and 20 sets per week: under 10 does not stimulate and over 20 I do not recover from. The group I asked you to prioritise is the one that sits near the ceiling, and some other group has to come down to make room. 3. For every exercise write SETS x REPS, the rest in SECONDS and the effort in RIR (how many reps I should still have left after the last one). A plan without those three numbers is a costume. 4. Start each day with the heaviest compound lift, on the longest rest, and leave the isolation work and the machines for the end. Do not put two heavy exercises for the same group on consecutive days. 5. Swap every exercise that runs into my limitation for another that trains the same muscle without the pain, and write down what the swap was and why. 6. Only use equipment that exists in the gym I described. If something is missing for an exercise, choose another one instead of telling me to improvise. 7. Write the progression rule as one sentence I can apply on my own: when I hit the top of the rep range on every set, on two sessions in a row, I add the smallest available increment and go back to the bottom of the range. 8. Tell me what to write down after each set - load and reps - and where. A plan nobody logs turns into the same workout forever. 9. No supplements, no hormones, no prescribed diet and no training to absolute failure on every set. 10. Make it clear that this is general guidance and does NOT replace an assessment by a qualified trainer or medical clearance, and tell me to stop and seek care if I get chest pain, dizziness, unusual breathlessness or sharp joint pain. Response format: first the split you chose and why, in two lines. Then the weekly volume table, with the columns "muscle group" and "sets per week". Then one block per training day, with the table "exercise | sets x reps | rest | RIR | the form mistake I should avoid". Then the progression rule and what to log. Then the swaps you made for my limitation. And at the end the warm-up for each day and the health warning.