I would point you in a couple of directions. First on this board use the search function and look up routines or programs.
Then you could also go to elitefts.com and read the articles section, or goheavy.com and read the articles, or deepsquatter.com and read the archives section.
After doing all of that, if you still have questions, feel free to ask some pointed questions. There are lots of helpful people on this board. If you would like to ask me anything specific, you can PM me, or e-mail me at firstname.lastname@example.org
, or post me on the board, but the way to get started in my opinion is to go the route I have suggested above.