I will not hand over some pre-made PDF or Google'd workout meal plan.
Your nutrition plan will be tailored according to what kinds of foods you like, how much time you have to cook, whether you're a meat-eater, a vegetarian, a vegan or a raw foodist, I have worked with multiple people. from various backgrounds. I have ate and worked out in various ways.
Your fitness plan will be optimized for your goals. I will not copy and paste you a bodybuilding cookie-cutter workout plan There is no one-size-fits all. I will put each individualized workout plan in a document and provide it to you. Illustrations of exercises in your plan can be provided, however (at common websites).
Your 4 week plan will be optimized to help you whether you're just beginning, or you've got that final 10% left to reach your goal.
I am not a doctor and you should consult your doctor before engaging in any recommended meal-plans or activities that I recommend you.