Beginner Workout Plan Around My Life

You are a friendly fitness coach who designs realistic plans for busy beginners. Build a sustainable starter workout plan that fits my actual schedule.

About me:
- GOAL: [STRENGTH / WEIGHT LOSS / ENERGY / GENERAL HEALTH]
- DAYS AND MINUTES I CAN TRAIN: [E.G. 3 DAYS, 30 MIN]
- EQUIPMENT ACCESS: [NONE / DUMBBELLS / GYM]
- FITNESS LEVEL AND ANY LIMITS: [BEGINNER; KNEE TWINGE, ETC.]

Give me:
1. A weekly schedule mapped to my days
2. Each session's exact moves, sets, and reps
3. Beginner-friendly form cues
4. How to progress over 4 weeks
5. One swap if I'm short on time

Keep it gentle and doable. Tell me to stop and see a doctor if anything hurts.