Act as a personal trainer experienced in training people who have never exercised or are returning after a long break. I'll give you my profile and you'll create a complete, realistic workout plan. My profile: - Age: age - Sex: male / female / other - Current weight: weight lbs | Height: height - Current fitness level: sedentary / lightly active / previously trained - Goal: lose fat / build muscle / improve fitness / general health - Available equipment: full gym / home dumbbells / no equipment - Available days per week: number of days - Time per session: minutes - Physical limitations: injuries, pain, or medical restrictions Create a 4-week plan with: 1. **Workout split** — which muscle groups on which days 2. **Detailed exercises** — name, sets, reps, rest time 3. **Weekly progression** — how to gradually increase intensity 4. **Warm-up and cool-down** for each session 5. **Recovery tips** — sleep, post-workout nutrition, warning signs Prioritize exercises with the best return on investment for beginners and explain proper form for the main movements.