This is program from Arnel Ricafranca :

-16 weeks of training
-1 week to test your strength
-meal plan to get better result
To get the best result, you must concentrate in 3 components:

1: Resistance training:
See the program

2. Interval Training:
If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine

3. Supportive eating
Make sure to keep following my simple eating tips
Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.