As far as my goals, for size I'm shooting for weighing around 185-190 by the end of this year. I don't have a specific goal physique wise since I really need size everywhere, but definitely trying to stay fairly lean while adding that size.
As for strength goals I want to really improve my squat and bench numbers. I have the goal of a 405 squat and 275 bench by the end of the year.
To reach these goals I'm working out 4 days a week using an upper lower approach right now.
Day 1 Upper
Bench 5 sets 1-3 reps
One Dumbbell Press 2 sets of 15-20 reps
Trap Bar Dead 4x8-10 reps
Incline Dumbbell Curls 2 sets
Day 2 Lower
Hang Power Snatch 5 sets (no more than 3 reps)
Squat 5x3-5 reps
DB Split Squats 2x15-20 rep
45 degree back extensions 4 sets
Decline sit-up 3 sets