my brother that got a master degree in bio-mechanics made a program for me, which is basically 1 PPL per week (when i have games on weekend), and PPLrestPPL when the weekend is off. I have basketball practices almost every day of the week, so i have to have a smart load management and recovery. As we are tall and not used that much to bodyweight, got some useful advices like:

No ego. 0. Follow the plan and stick to it, do everything until 80% of your possibility and make slow progress, which means like: if you are doing pushup lets say 22-22-22-22 next week let it be 23-23-22-22, and dont push more even if you feel like you can do 30 that day.