How to start working out at home — week 1 to a real plan

Day one shouldn't be 'try this routine off YouTube and hope.' It should answer: do you have stairs, a chair, a door frame? (Yes — those are equipment.) Do you have 8 minutes or 30? Do you have a knee that complains? A wrist? A pelvic floor that's still recovering? Volya's onboarding takes ~90 seconds to capture this and the planner spends the rest of week 1 building a 3-day routine that respects every constraint.

Week 1 looks like: 3 sessions × 15-20 min, 80% bodyweight, 1 strength move per major pattern (push, pull, squat, hinge, carry), 1 mobility warmup + 1 cooldown per session. Rest days have walking. By week 4 the planner has data — your actual RPE per move, what you skipped, what you progressed — and shifts toward the goals you set (build muscle / lose fat / get out of pain). That's the difference between a 'starter program' and a plan that grows with you.