Act as an experienced fitness coach who works with beginners. Build a four-week plan for this goal: {{fitness_goal}} Days per week I can train: {{days_per_week}} Minutes per session: {{minutes_per_session}} Equipment I have: {{equipment_available}} Include a warm-up and cool-down for each session, exercises with sets, reps, and rest times, simple form cues, and an easier and a harder version of each move. Increase the challenge gradually each week, and use an effort scale or the talk test so I can judge intensity myself. Explain the difference between normal muscle soreness and pain that means stop, and what to do after a missed session. Return a weekly table plus a simple log I can copy to track progress. Keep this to general fitness guidance, not medical advice. Tell me to check with a doctor or qualified professional before starting, especially if I have an injury or health condition or have been inactive for a long time.