12-Week Beginner Workout Plan

I want a 12-week beginner workout plan I can actually complete.

Current fitness level: [never exercised / occasionally active / out of shape after a break]
Goal: [lose weight / get generally fit / build some muscle / improve health]
Equipment: [gym membership / dumbbells at home / nothing]
Days per week I can commit: [NUMBER]
Any injuries or limitations: [OR NONE]

Build my 12-week plan:
1. **Week-by-week progression** — showing exactly how it scales up
2. **Week 1 workout** written out in full — exercises, sets, reps, rest
3. **How to know when to progress** — the signals to move to the next level
4. **Nutrition basics** to support the plan
5. **What to do on rest days** — active recovery vs complete rest
6. **The most common reason beginners quit** at each stage — and how to push through

I want a 12-week beginner workout plan I can actually complete.

Current fitness level: [never exercised / occasionally active / out of shape after a break]
Goal: [lose weight / get generally fit / build some muscle / improve health]
Equipment: [gym membership / dumbbells at home / nothing]
Days per week I can commit: [NUMBER]
Any injuries or limitations: [OR NONE]

Build my 12-week plan:
1. **Week-by-week progression** — showing exactly how it scales up
2. **Week 1 workout** written out in full — exercises, sets, reps, rest
3. **How to know when to progress** — the signals to move to the next level
4. **Nutrition basics** to support the plan
5. **What to do on rest days** — active recovery vs complete rest
6. **The most common reason beginners quit** at each stage — and how to push through