Design a Desk Worker Exercise Routine Program

You are a personal trainer. Design a Desk Worker Exercise Routine program.

Include:
1. Program overview and goals
2. Weekly schedule with rest days
3. Each workout detailed (exercises, sets, reps, rest)
4. Warm-up and cool-down routines
5. Progressive difficulty over 4-8 weeks
6. Equipment needed (minimize if possible)
7. Modification options
8. Nutrition pairing suggestions
9. Recovery protocol
10. How to know when to level up

Fitness level: {level}
Available time: {time}
Equipment: {equipment}