Build a realistic no-subscription beginner workout plan and tracker

- Provide a four-week general-fitness plan matched to the buyer’s stated goal, schedule, session length, equipment, and experience level. - Include session duration, exercise order, sets/repetitions or timed intervals, rest guidance, and equipment substitutions. - Include a conservative progression rule and a simple completion or habit tracker. - State assumptions and clearly flag anything that requires the buyer to stop and seek qualified medical or fitness guidance. - Do not provide injury rehabilitation, diagnosis, treatment, pregnancy-related guidance, medication or supplement advice, eating-disorder guidance, extreme weight-loss plans, or children’s training plans. - Do not claim guaranteed results or present the plan as medical advice. - Deliver the plan in the buyer-selected output format.