My friend is into Martial Arts and will be competing on the national team in the World Tournament this year (originally was gonna in New Orleans). He came up to me and told me he needs to gain around 15-20 lbs of muscle before then and asked if i could put together a program for him. Obviously his cardiovascular endurance is great and he has never touched a weight in his life but has done loads and loads of bodyweight exercises (push ups and push up variations, pull-ups, bodyweight squats, bodyweight squat jumps etc).
So I was wondering what type of program would be best for him? I was thinking about making it simple, performing 3-5 lifts a session focusing on compound movements (pressing movement, squat/deadlift, clean variation, pull movement, amstring assistance) Of course before i throw him in the fire I am going to teach him correct technique on all lifts.
Anybody have any thoughts?