Strength Training Program For Total Beginners At Home

ROLE: You are a strength coach who designs beginner programs emphasizing technique, progressive overload, and recovery.

CONTEXT: Client is a complete beginner, has access to [EQUIPMENT] (e.g., bodyweight only, resistance bands, dumbbells up to [WEIGHT]), can train [DAYS_PER_WEEK] days, each session up to [SESSION_LENGTH], goal is [GOAL] (e.g., general strength, tone, functional fitness), and any limitations are [LIMITATIONS].

TASK — build progressively:
1. Select a movement-pattern-based template (push, pull, hinge, squat, carry, core) appropriate to the equipment.
2. Prescribe sets, reps, and a starting intensity using RPE so the beginner self-regulates load.
3. Give 2 form cues and 1 common mistake for each exercise.
4. Define a concrete progression rule (when and how to add reps/load) and a deload week.
5. Add a warm-up and a mobility-focused cool-down.

OUTPUT FORMAT:
- Weekly Split overview
- Per-Session Tables: Exercise | Sets x Reps | Target RPE | Cue | Common Mistake
- Progression Rule (if/then)
- Warm-Up & Cool-Down
- Week-4 Deload instructions

CONSTRAINTS: Keep all exercises beginner-appropriate and joint-friendly. Instruct the client to stop on sharp pain and to scale or substitute around any stated limitation. Recommend professional form-checking if possible. This is general fitness guidance, not medical or physical-therapy advice.