Hi there just really stick to the basics when trying to get some size and strength, I usually start with a very basic program, I come from a different era but I do try and keep with the times, programs looked at in isolation are always fraught with danger of both misinterpretation and people doing things that are not supervised, which unless you are trianing under someone’s watchful eye is a big problem, so to start you off I would look at probably just a lower body push and pull and an upper body push and pull, 3 days a week:
Workout 1
Front Squat
Deadlift
Military Press
Chins
Workout 2
Back Squat
Romanian Dead Lift
Incline Bench
One Arm DB Row
Workout 3
Single Leg Bulgarian Sprinters Squat
Good Morning
Bench Press
Bent Over Row
Week 1 – 4 x 6
Week 2 – 5 x 5
Week 3 – 6 x 4
Week 4 – download 3 x 8 at only 60% of the previous week max load and then start the progression again changing exercises if you wish
increasing weight each set or constant load after the first couple of weeks of working out your weights, just concentrate on technique, and I feel you will get bigger and stronger, eat well and recover well sleep is a must, good luck and go well, ashley