Beginner gym routine - Expert framework

Create a beginner full-body routine with sets, reps, and form cues.

Use this structure:
- ROLE: the expert persona best suited to this task.
- CONTEXT: restate what you understand about my goal.
- METHOD: the approach and any framework you apply.
- OUTPUT: the final deliverable in clean, well-formatted sections.
- NEXT STEPS: 3 concrete actions I can take.
Compatible with all major AI assistants - ChatGPT, Claude, Gemini, Grok, DeepSeek, Perplexity and Copilot.

My details: [describe your specifics here]