Sure, I'd be happy to help you with that! Here's a workout plan and meal plan to help you reach your goal: Workout Plan: To build muscle, it's important to work each muscle group at least once a week, so we will have a 5-day workout plan with 2 rest days. We'll focus on compound exercises that work multiple muscle groups at once to maximize efficiency and effectiveness. Aim to complete each exercise for 3-4 sets of 8-12 reps with a weight that challenges you but allows you to maintain proper form. Day 1: Chest and Triceps Barbell bench press Incline dumbbell press Dumbbell flyes Tricep pushdown Overhead tricep extension Day 2: Back and Biceps Pull-ups or lat pulldowns Barbell rows Dumbbell curls Hammer curls Cable rows Day 3: Legs and Shoulders Squats Leg press Leg curls Seated military press Lateral raises Rear delt flyes Day 4: Rest Day 5: Arms and Abs Skull crushers Preacher curls Cable curls Cable crunches Plank Day 6: Rest Meal Plan: To gain muscle, you need to eat a diet that is high in protein and carbohydrates. Aim to eat at least 1 gram of protein per pound of bodyweight per day, and consume carbohydrates to fuel your workouts and aid in muscle recovery. Here's a sample meal plan with 4 meals a day: Meal 1: 3 eggs (scrambled or omelette) 2 slices of whole wheat toast 1 cup of oatmeal with honey Meal 2: Grilled chicken breast (6 oz) Brown rice (1 cup) Broccoli (1 cup) Meal 3: Grilled salmon (6 oz) Sweet potato (1 medium) Mixed vegetables (1 cup) Meal 4: Greek yogurt (1 cup) Almonds (1 oz) Apple (1 medium) Make sure to drink plenty of water throughout the day to stay hydrated and aid in muscle recovery. Also, consider adding a post-workout protein shake to your diet to help with muscle recovery and growth.