On Monday, do five sets of squats for five repetitions per set. Choose a moderate weight, and progressively add five to 10 pounds each week to develop power. Rest on Tuesday. Do five sets of five repetitions for the bench press on Wednesday, starting with a moderate weight and adding five to 10 pounds each week. Take Thursday off, and do five sets of dead lifts for five repetitions on Friday, adding five to 10 pounds each week. Do five sets of barbell curls for five repetitions, adding five pounds each week. Rest on Saturday and Sunday.
Eat a diet rich in complex carbohydrates and proteins to power up your workouts and feed your muscles. Complex carbohydrates like fruits and vegetables keep your energy levels high and blood sugar levels stable, helping you gain power without gaining too much excess fat. Proteins like tuna and chicken breast provide your body with critical amino acids, the building blocks of muscle. Avoid overloading on sugary or fatty foods. Just because you want to take in a high number of calories doesn't mean you should carb up on poor nutritional choices.
Keep a training log to track gains, helping you gauge progress. Avoid overtraining which can lead to general fatigue and injury. Stick to your workout plan and seek to make slow, gradual gains in the gym. Wear a bench shirt and use lifting straps, a lifting belt and knee wraps to improve the weight on your lifts.
If you feel like you could add more exercises to your routine, on Mondays, do three sets of eight to 10 reps of front squats and three sets of glute raises for eight to 10 repetitions. On Wednesdays, include three sets of five repetitions for the close-grip bench press, adding five to 10 pounds each week. Do two sets of triceps pushdowns for 10 repetitions to add power to your upper arms. On Fridays, add three sets of barbell rows for six to eight repetitions.