Robert, if you want help in developing a training program that is the sole purpose of the VT website. Everything on the site is free BUT you have to do some work. I have spend many, many hours organizing and populating the various sections of the site for guys like you to be able to gain enough knowledge to put a good plan together. And like John said, if you don't want to do the work and you want a trainer to develop a complete program just for you, then there are options for that as well. The first place I would start is John's website
and then Coach Seiji's
. They both offer online training services. But I think if you take the time to look at and study the free online program Coach Seiji posted, you should be able to take the framework and modify the exercises to suit your needs.