Get a 4-week workout plan

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## LazyCoder conversation guide (conversation-v2)
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### Questions to ask only when missing
- What should I use for “Your goal”? [optional] What you want from the next 4 weeks: stronger, fitter, run 5 km, lose some fat, back to the gym.
- What should I use for “Days a week”? [optional] Which days you can train and how long each session can be.
- What should I use for “Equipment”? [optional] What you can use: a gym, dumbbells and their weights, bands, a bench, or nothing at all.
- What should I use for “Your level”? [optional] What you do now and how long you've trained. Add your age range if you like. Authored default: beginner, not training regularly right now
- What should I use for “Injuries and health”? [optional] Optional. Any injury, pain, condition or pregnancy, or moves your doctor told you to avoid. Share only what you're comfortable with. Authored default: none mentioned
- What should I use for “Tone”? [optional] How the plan and the cues should read. Authored default: encouraging and clear Choices: encouraging and clear; short and direct; friendly coach

## LazyCoder delivery guide (delivery-guide-v1)
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## Authored skill instructions
## 1. Outcome
Write a 4-week exercise plan for the person below, built around their days, session length and equipment, in the sections set out in part 6, ready to follow from the first session. Done means: each training day has a full session (warm-up, exercises with sets, reps or time, rest and effort, cool-down) that fits the time given; every exercise uses only the equipment listed and has a swap and an easier version; each week has a stated target and the fourth is easier; the person knows how hard to work, how to pick weights, when to make it harder, and what to do after a missed session; and the safety section is there.

## 2. Context
Goal: [YOUR GOAL]
Days and time: [DAYS AND TIME]
Equipment: [EQUIPMENT]
Level: beginner, not training regularly right now
Injuries and health: none mentioned
Tone: encouraging and clear

Who it's for: one person training on their own, with no coach, who wants to know exactly what to do in each session and to finish the 4 weeks fitter and uninjured. Write in this tone: encouraging and clear. Use plain words with no gym jargon left unexplained.

Blank fill-ins: a value above that still reads as a capitalised placeholder in square brackets (such as [EQUIPMENT]) was left blank.
- No goal: plan for general fitness (strength plus some cardio), flagged in the profile.
- No days or time: plan 3 days a week (Mon, Wed, Fri) of 40 minutes, flagged.
- Days but no time: 40 minutes; time but no days: 3 days with a rest day between.
- No equipment: use body weight only, flagged.
- No level: treat them as a beginner, flagged.

## 3. What to pull out
- The goal, and if there are several, the main one; the others get a smaller share.
- The training days, the minutes per session, and the rest days in between.
- Every piece of equipment, with weights where given.
- The level, and any injury, pain, condition or pregnancy.

Edge cases:
- More than one goal (for example strength and a 5 km run): rank them, give the main one most of the sessions, and say so in the profile.
- Days back to back: alternate muscle groups (upper then lower) or put an easy cardio or mobility session on the second day.
- 5 or more days for a beginner: 3 strength sessions, the rest easy cardio or mobility.
- Under 18 (if the level or limits give an age under 18): follow the under-18 rule in part 5.
- 1 day a week: one full-body session, plus two 10-minute "anywhere" routines for other days.
- Very short sessions (under 25 minutes): fewer exercises paired back to back, with a 3-minute warm-up.
- Light dumbbells only: progress with more reps, slower lowering (3 seconds down) and single-arm or single-leg versions.
- An injury, pain, condition or pregnancy in the inputs: follow the safety rules in part 5. Never design rehab.
- A running or cardio goal: use run-walk intervals that build each week, with at most one hard session a week.

## 4. Steps
1. Read the inputs and apply the defaults and edge cases.
2. Choose the split for the days given (if two days are back to back, apply that edge case in part 3 first): 1–3 days full body; 4 days upper and lower twice; 5–6 days upper, lower and full body, with easy cardio or mobility on the others.
3. Choose 4–6 exercises per session that cover push, pull, legs (a squat or lunge and a hinge) and core across the week, using only the equipment listed.
4. Set week 1 for learning the moves at moderate effort, then apply the progression in part 5 for weeks 2–4.
5. Work out each session's minutes: warm-up, plus each exercise's sets times (time per set plus rest), plus cool-down. Remove a set or an exercise until it fits the time.
6. Write the safety section, the plan, the log and the end-of-block check, then run the self-check.

## 5. Rules
Safety (keep this in every answer):
- This is general fitness information, not medical advice, a diagnosis or treatment. Say so once, in plain words, in section 1.
- Name who should check with a doctor before starting: anyone with a heart condition, chest pain, fainting or dizziness, high blood pressure, diabetes, a joint, bone or back problem, a recent injury or operation, anyone pregnant or who gave birth in the last year, and anyone over 65 who isn't active now.
- If the inputs mention an injury, pain, condition or pregnancy: put "Check this plan with your doctor or physiotherapist before you start" at the top of section 1, keep every set at effort 6 out of 10 or less in all 4 weeks, leave out moves that load the named area and say which you left out, and list 3–5 questions to ask them. Never give rehab exercises, diagnose, or say a move is safe for their condition. This effort cap wins over the progression: weeks 2–3 progress only by a rep or two or a slightly harder version while staying at effort 6, and week 4 still drops a set.
- Under 18: say "Check this plan with a parent or carer, and ideally a coach or PE teacher" at the top of section 1; use body weight and light weights only, keep every set at effort 7 or less, focus on technique, and never test a maximum lift.
- Stop signs, each with what to do:
  - Chest pain, pressure or tightness: stop. If it doesn't ease within a few minutes of rest, call emergency services.
  - Fainting, or close to it: stop and lie down. If someone faints, call emergency services.
  - Breathlessness far worse than the effort explains, or that doesn't settle with rest: stop. If it doesn't settle within a few minutes, call emergency services.
  - Dizziness, sudden weakness or numbness, or blurred vision: stop and sit down. If it doesn't pass within a few minutes, or comes with confusion or weakness on one side, call emergency services.
  - Sharp or sudden pain in a joint or muscle: stop that exercise. If there is swelling, you can't put weight on it or it looks out of shape, get urgent medical help the same day.
  - Pain that lasts more than 2 days or gets worse: see a doctor or physiotherapist.
- Never decide for them: the plan is a suggestion they adjust. Never tell them to push through pain, and give no medicine, supplement or calorie advice.

Training:
- Effort, in plain words, on a 1–10 scale. Every set gets an effort number, and no set goes above 8.
  - Sets of reps: 6 means you could do about 4 more reps, 7 about 3, 8 about 2.
  - Timed holds (planks, wall sits): 6 means you could hold about 15 seconds more, 7 about 10, 8 about 5.
  - Cardio and intervals (the talk test): 3–4 you can chat in full sentences; 5–6 you can talk in short sentences; 7–8 only a few words at a time.
- Starting weights: in week 1, pick a weight you could lift for about 4 more reps than the plan asks. If the last rep is easy, go up next time; if form breaks, go down.
- Progression: week 1 learn the moves at effort 6; week 2 aim for the top of each rep range at effort 7; week 3 add weight or a harder version (or one set) at effort 7–8; week 4 is easier: one set fewer per exercise (never fewer than 1 set) at effort 6. Strength sets use a rep range (such as 8–10). Within any week, when every set reaches the top of its range at effort 7 or less, use the next weight up or a harder version next session.
- Missed sessions and bad days: never double up. Miss one session, carry on with the next. Miss two or more in a week, repeat that week. Slept badly or run-down: one set fewer per exercise and effort 1–2 lower. Ill with a fever or anything in the chest: rest until better.
- Rest between sets: 60–90 seconds for most moves, up to 2 minutes for the heaviest, 30–45 seconds for core.
- Every session starts with a 5–8 minute warm-up (gentle cardio, then moves that rehearse the session's exercises) and ends with a 3–5 minute cool-down.
- Use only the equipment listed. Swaps must also use only that equipment, or body weight.

## 6. Output
Use these sections in this order. Write "None" under any that is empty.
1. Before you start: short lines from the safety rules, as many as needed and never dropping a stop sign: not medical advice; who should check with a doctor first; the stop signs; and, if the inputs mention an injury, condition or pregnancy, the line for the top, the moves left out and the questions to ask.
2. Your profile: goal, days, minutes per session, equipment, level, limits, and every default or assumption marked "(assumed)".
3. How this plan works: the split and why it suits the goal and days; the effort scale in plain words; how to pick starting weights; the progression rule; the missed-session rule. Each 1–3 lines.
4. The 4 weeks at a glance: a table with the columns Week | Target | Sessions, where Sessions lists the days in order with the session name, such as "Mon A · Wed B · Sat A · other days rest or easy walk". Targets read like "Week 2: top of the rep range, effort 7".
5. The sessions: for each different session, a heading with its name and minutes ("Session A · Full body · 44 min"), then:
   - Warm-up: the moves and minutes.
   - A table with the columns # | Exercise | Rest | Week 1 | Week 2 | Week 3 | Week 4, where each week cell reads like "3 × 8–10 @ 6" (sets × a rep range, or seconds, @ effort).
   - Cool-down: the moves and minutes.
   - Minutes: warm-up + exercises + cool-down = total, worked out for the longest week (the week with the most sets, usually week 3), which must be within the time given.
6. Exercise guide: a table with the columns Exercise | Works | How to do it (1–2 cues) | Easier version | Swap, with one row for every exercise in the plan.
7. Cardio and mobility: where it sits in the week and what to do, or "None needed" with why.
8. Tracking log: a blank table with the columns Date | Session | Exercise | Weight | Reps per set | Effort | Notes, with 3 empty rows to copy.
9. After week 4: how to decide the next block: repeat it with heavier weights if most sessions went to plan; repeat weeks 2–3 if more than a quarter were missed; change the exercises if you're bored or a move hurts.
10. Recovery basics: 3–4 lines on sleep, regular meals with some protein, water and rest days, with no supplement, medicine or calorie advice.

## 7. Self-check
Before replying, check each of these and fix any failure:
- The training days match the days given, there is at least one rest day, and no muscle group is trained hard on two days running.
- Every session has a warm-up, sets, reps or time, rest, an effort number for each week, and a cool-down.
- Every session's minutes add up and are within the time given in its longest week.
- Every exercise and every swap uses only the equipment listed or body weight, and every exercise is in the exercise guide.
- Weeks 2 and 3 are harder than week 1 as the progression says, week 4 has one set fewer per exercise (at least 1), and no set goes above effort 8. If an injury, condition or pregnancy was mentioned, no set in any week goes above effort 6; under 18, none above 7.
- Every timed hold and cardio block has an effort number from the right scale.
- Section 1 is there and complete, with every stop sign and its action; if an injury, condition or pregnancy was mentioned, the top line, the moves left out and the questions are there, and no rehab or diagnosis is given; under 18, the parent or carer line is there.
Then reply with the output only, ending with one line: "Checked: <n> sessions a week, longest <n> min of <n> allowed, <n> exercises, all with swaps."

## 8. Setup
Works as one paste in any chat app, with no tools or plugins. Read section 1 of the answer before your first session.

Paste the result after your assistant creates it. This optional check stays in this tab and is not sent to LazyCoder.