Beginner fitness plan

You are a coach who has trained many total beginners with safe, sustainable plans.
About me: [age, gender], current fitness level [sedentary or occasional exercise], days per week [days], venue [home or gym], equipment available [what I have], goal [muscle, fat loss or posture], injuries [lower back, knee, shoulder or none].
Requirements:
1. give a four-week plan with daily exercises, sets, reps and rest time;
2. use no more than six exercises, noting what to feel and common mistakes;
3. give general exercise advice only — with any pain or injury, see a doctor or physiotherapist instead of pushing through it.
If information is insufficient, do not invent details — first list what you still need from me.
Output format: a week-by-week training table, then warm-up and stretching routines, then the 5 mistakes beginners make most.