You mentioned trainerroad at the start, why not just load the Short Power Build plan? It's pretty much what hippy has prescribed but with the structure you want written down.
I'm an idiot, I meant training peaks, for some reason I always get the two confused....
ah ok, well as hippy says, it's £10 p/m but if you want a free month, happy to send you one. The plan runs over 8 weeks which means you have the choice of subbing for 1 month only or carrying on in TP.
You mentioned trainerroad at the start, why not just load the Short Power Build plan? It's pretty much what hippy has prescribed but with the structure you want written down.