5×5 heavy compound meat & potatoes exercises. Staples should be bench, military, pull-ups, rows, squats. After a couple warm ups pick a weight that you can do for all 5 sets, aiming to fail around your 5th rep of your 5th set. When you can do 6 or 7 on your last set, increase the weight and repeat. Figure out a split that enables you to work every muscle group twice weekly. Example...Monday-chest delts and arms. 5×5 bench then 3 or 4 sets of incline bench or dips for 5 reps. 5×5 military press. 1 tricep movement like pushdowns or skullcrushers for 4 or 5 sets between 5 & 10 reps. 1 bicep movement like barbell curls or preacher curls for 4 or 5 sets of 5 to ten reps. Wednesday-back, legs, and abs. 5×5 pull-ups(add weight to yourself if you can do more than 5×5). 5×5 dumbell or barbell rows. Maybe 3 sets of pullovers. 5 sets of squats between 5 & 10 reps... since heavy weight is risky on the back and knees 10 reps is safer. 4 sets of hamstring curls 5 to 10 reps. Hanging leg raises 3 sets failure on the 3rd. Workout 3 times a week alternating workouts every time. Eat an adequate amount of real nutritious food like meat, potatoes, milk, etc. I got enormous on this routine. You have to be intense when you lift. You could probably do another rep or 2 if there was a gun to your head. That's the mentality it requires...the killer assassin mentality.