As I mentioned in a previous question; providing programs is outside the scope of this forum. It is a service I offer to paying clients and it would not be faire to them to give it to everybody for free.
Furthermore I can't answer your question because I don't know anything about you. When I design a program for a client I do a 2 to 2:30 hours assessment of the person. I have them do a personality profile questionnaire, I analyze their body type, I discuss with them (skype or in person) to find out their training and sport history, goals, limitations, etc. and I analyse pictures and videos. THENI can design the program.
If I only had one system and try to fit it to everybody it would be easy to say "just do this...." but the truth is that except when I write articles I never write programs without knowing enough about the person. It's not how I work.