Greeting,
The type of exercise is different for each person according to their physical condition.
If we want to explain to you in general, the following are very important:
1- Three to four weight training sessions per week with an emphasis on squats, quadriceps, hamstrings, leg press
2-Carbo-hydrates nutrition up to one hour after training
3- Dink Milk before sleep
4- Use egg whites at least 4 times a week
Good Luck