Design a fitness plan for a remote worker

Task: Design a complete fitness, nutrition and mobility plan for a [age]-year-old [gender] who works remotely as [occupation] and wants to [fitness goal]. Context: The person is [height] tall and weighs [weight]. Blood type (optional): [blood type]. Workout constraints are [time, equipment, location]. Specific concerns are [injuries, pain, other]. Workout preference is [for example gym, home, outdoors]. Open to supplements: [yes or no]. Workout days per week: [number]. Rules: - Build the plan in these six numbered steps. - Step 1: a [number]-day weekly workout schedule with specific exercises, sets, reps and rest periods. - Step 2: a sustainable nutrition plan that supports the goal and takes the blood type into account when one is given. - Step 3: supplement suggestions, or none when the answer above is no. - Step 4: techniques and exercises for the specific concerns. - Step 5: daily movement or mobility habits that offset sitting. - Step 6: simple metrics to track progress. - Add practical guidance that fits a remote worker's day, with attention to sustainability, form and injury prevention. - Where the workout constraints conflict with the goal, say what the plan gives up and why. - State that this is general information, not medical advice; for injuries, pain or health conditions the person should check with a doctor. Result: One section per step, in the order above, with the workout schedule as a table.