1st Stage
Purpose: increase maximum strength
Execution: 3 sets/4-6reps/max load
Rest:3min
Comment: if you cannot do 4reps – load too heavy, if can do >6 – load too light

2nd Stage
Puropose: increase maximum power
Execution: 3sets/12resp/75-80% max load
Rest:2.5min
Comment: if you cannot do 10reps – load too heavy, if can do >15 – load too light

3rd Stage
Purpose: increase power endurance
Execution: 3sets/<50reps/50 max load
Rest: 2min or less
Comment: start from whatever number of reps you can do and work towards 50, if you can do all sets with 50reps for 2 sessions, increase load.

Principle:
Maintain proper techique
Stretch afterwards
Breath at all times
Maintain good intensity balance between body parts

Detailed plan to follow
base load vs. final load
bb squat
smith machine squat
machine leg press
machine squat press 220k
leg curl 86.5k
leg ext
calfs 86.5k

bench press 80k
incline bench press
incline flyes 2×15k

db shoulder press 2×30k
db shoulder flyes 2×15k

db biceps curl 2×15k
bb biceps revert curl 30k

bb tricpes ext
cable triceps ext 84.5k
machine triceps ext 62.5k