Having a plan and numbers you can track is critical in your progression and development. Here are a couple training plans to get you started. 

 

Warning: You'll find out quickly that there is no such thing as a steady upward progression. Life will always throw you some obstacles. The key to executing plans is to know how to adapt them week by week. Having an understanding of the driving principles behind your plan will allow you to get the most results and make appropriate adjustments. Trying to copy the pros or following cookie cutter programs doesn't enable you to understand your own body. 

 

 

"A good plan violently executed now is better than a perfect plan executed next week."  -George S. Patton