Fitness plans need to be customised to existing fitness levels, ability and level of competition. I can't give you a plan but i can give you some resources...google "micoach" it's free has lots of information and works well for individuals for all levels. Fitness can also about strength and flexibility bodybuilding.com (sounds strange but it's more diverse than that) has lots of good information also. Nutrition and hydration are also important. All the resources in the world will amount to nothing with out putting in the effort so the most important part of a plan is execution. Get out there and do it!! , that the most importatn part...