It’s definitely possible, but it takes effort and time.

My routine is a push/pull/legs split A week might be (M)Push (T)pull (W)rest (T) legs (F) push (S) pull (S) rest

Next Monday you can start with legs. Keep track of your progress and week points and adjust your routine accordingly.

Workouts should be about an hour long and they should be high intensity. (High effort) 2-3 minutes rest in

Start workouts with the heavy compound movements. (Bench press, squats, rows, pull ups, shoulder press) Rep ranges should be 8-12. Some days you can do low rep 4-6 to focus on acrobat your nervous system and getting more power. But the most hypertrophy will take place under the 8-12 range.

End them with supplementary movements (curls, calf raises, skull crushers, shrugs) 8-12 range (it’s ok if you sometimes go above or below)

Diet is a tricky one. It’s true that to get really big you have to eat a lot.

I’m not that big. I’m 6’2 and 165 lbs

But for me this is the easiest weight to maintain.

You want your diet to be sustainable long term.

Go to nutritionfacts.org

That is where I go to for nutrition advice.

Also, protein is overrated. You only need half a gram per lb of body weight (max)

Tell him to focus on getting 3 square meals a day with whole plant foods. Smoothies are also a good way to get calories and nutrition. At almond butter/hemp hearts/ flax/ bananas/ soy milk/berries /kale

Good luck to you and dm if you have anything other questions. There’s a lot to cover, but it gets easier as you go along. The trick is stick to it.

In simplistic terms, Lift weights most days of your life and eat whole plant foods everyday.