Looking for an off season plan

If you have not lifted all season start out 3 dys/week, 2 weeks easy lifting to get your body used to it. You should not be sore the first week, but get a feel for how much weight you can lift. I start people with 30 reps straight-that way they cannot not push too much weight and ease into lifting. Get all your exercises together and the order that makes the most sense given your equipment over that time period. Workout the big muscle groups first: squats/leg press, bench press, shoulder press, rows, lunges, pullups, then begin to isolate: leg ext, leg curl, bicep and tricep exercises, rotator cuff...etc. It all depends on what is available with your weight setup and bench.
The last day of week two (workout 6) test your 15 rep max in each exercise chosen. That's it for that day, it takes some trial and error to nail it so you will likely do more then one set.
Now begins the real workout!

Beginning week 1 you will do the following:

Day 1 50% of your 15 rep max for 15 reps OR your 15 rep max for 7-8 reps. In other words you are cutting to 50% effort. Some people do better with cutting the weight, especially if you have little experience, others prefer cutting the reps and keeping the same weight.

Day 2 75% of your weight or 11 reps at 15 rep max.

Day 3 100% of your weight for 15 reps.

The following weeks progress as follows:

week 2: perform 2 sets as above, day three one set of 15 and the second of whatever you can do up to 15. If you've chosen a good 15 rep max, two sets of 15 will be unlikely.

week 3: perform 3 sets as above. Again, the third day may not see full 15 reps but that's OK.

week 4: recovery, back to week 2 and on the third day retest everything for a new 15 rep max (do not change any weight before this day)

Week 5: begin with week 1 using your new weight. Continue this for at least 2 months, but no more then 3. After 2- 3 months I like to keep the same workout but increase the intensity to a 10-12 rep max or change my exercises to keep from going stale. I've found every client is different, have different goals, different time and commitment so having several ways to change things is good. You can also extend your lifting season into early tri training by keeping the same workout design with fewer reps and fewer exercises.

Let me know if this helps or if you want more information. This gives you progression and what will feel like some easy days (plan those on busy workdays or something) but you will get stronger and the third week gets tough. Don't forget, as far as tri training, this is the time for drills, drills, drills.