Limit your training to 3 days a week staying with compound movements. You should have three different day, preferably Mon, Wed and Fridays break it down into Push, Pull, Legs. You will give your body more time to recover with the extra days in between. Focus on The Bench, Incline Bench, Pull Ups, Military Presses, Deadlifts, Stiff Leg Deads, Barbell Curls, Skull Crushers, Dips, Lunges, and Lying Leg Curls and Power Cleans. Also Bent Over Barbell Rows and Standing Calf Raises with Heavy Weights along with Seated Calf Raises (get the stretching and contraction done well on these for growth) You should put on at least ten 10lbs or more later in 3 months if you stay consistent with it.