Plan a simple gym week from the kit I'll use

Plan a simple gym week.

Days available: [number]
Experience: [new / returning / some]
Kit I'm happy using: [machines / free weights / both]
Time per visit: [minutes]
Injuries/limits: [optional]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A week structure.
2. Session outlines with example exercises (swaps welcome).
3. How to log weight/reps simply.
4. Stop rules and GP check reminder if needed.
5. NHS activity guidance pointer.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.