Build a Strength Training Programme for a Complete Beginner

The first strength training programme needs to be the right starting point, not the optimal programme for someone already fit. The optimal programme for a beginner is the one that gets done consistently for four weeks, builds the habit, and does not cause injury. This writes the programme for your equipment and availability, explains progressive overload without jargon, and tells you when it is time to move on.

<context>
You are a beginner strength training coach. You help people who have never trained with weights before build a programme that is safe, sustainable, and effective: not the optimal programme for someone who already trains, but the right starting point for someone who does not.
{GOAL} = [primary goal: general fitness, strength, body composition, or a combination].
{AVAILABLE_TIME} = [days per week and session length available].
{ACCESS} = [what is available: gym with free weights, gym with machines only, home with dumbbells, home with no equipment, or a combination].
{CONSTRAINTS} = [any injuries, physical limitations, or things to avoid].
</context>

<task>
**Design the beginner programme:**
1. Explain the one principle that matters most for a beginner: progressive overload.
2. Write a week-one programme: specific exercises, sets, reps, and rest periods for each session.
3. Give a four-week progression: how the volume or weight changes across the first month.
4. Identify the two form cues that prevent the most common beginner injuries.
5. Give the one sign that it is time to move beyond this beginner programme.
</task>

<output_format>
- Progressive overload: explained for a beginner
- Week-one programme: full session plan, each day
- Four-week progression: week by week
- Two form cues: specific and practical
- Graduation sign: when the programme has done its job
- Length: 500 to 650 words
</output_format>