Great, thank you for providing all the necessary information. Based on your goals and current level of fitness, I would recommend a workout plan that focuses on progressive resistance training, incorporating compound exercises to target multiple muscle groups at once. For your diet, we can aim for an increase in caloric intake to support muscle growth, with a focus on consuming high-quality protein sources and healthy carbohydrates. Here is a sample workout plan: Monday: Warm-up: 10 minutes of cardio Squats: 3 sets of 8-12 reps Dumbbell bench press: 3 sets of 8-12 reps Dumbbell rows: 3 sets of 8-12 reps Bicep curls: 3 sets of 8-12 reps Cool-down: 5 minutes of stretching Wednesday: Warm-up: 10 minutes of cardio Deadlifts: 3 sets of 8-12 reps Dumbbell shoulder press: 3 sets of 8-12 reps Dumbbell lunges: 3 sets of 8-12 reps Tricep extensions: 3 sets of 8-12 reps Cool-down: 5 minutes of stretching Friday: Warm-up: 10 minutes of cardio Pull-ups: 3 sets of 8-12 reps Dumbbell curl and press: 3 sets of 8-12 reps Dumbbell side raises: 3 sets of 8-12 reps Plank: 3 sets of 30-60 seconds Cool-down: 5 minutes of stretching This plan will focus on compound exercises that target multiple muscle groups at once, as well as isolation exercises to target specific muscle groups. We will increase the weight used each week as you progress, ensuring that you are continuously challenging yourself and making progress towards your goal. Additionally, I would recommend tracking your progress through progress pictures and tracking your weight and body measurements. Let's schedule a review in 4 weeks to see how you are progressing and make any necessary adjustments to the plan.