Peter is a $28-$year$-$old civil servant with a $9-$to$-5$ desk job. He is $6\text{'}4"$ tall and weighs $252$ lb$.$ He played football and basketball in high school and some intramural sports in college but has not worked out or been very active since. His sporadic diet consists of mostly processed and prepackaged foods that are quick and easy to prepare. Peter aims to lose weight, tone his body, and lead a healthier lifestyle. Based on Peter's current lifestyle and existing exercise and nutrition habits, design a $4-$week progressive training program to help him best achieve his goals.