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As a personal trainer, I have a new client named Client Name who is Client Age years old. Their main fitness goals are Fitness Goals . Given these goals, could you provide a detailed 4-week workout plan tailored to their needs? This plan should include a variety of exercises targeting different muscle groups, rest days, and should consider the client's age in the intensity and type of exercises recommended. Please also include some general nutritional advice that can support their workout regime and help them reach their fitness goals.