I'm a high school senior and a total foreginer to lifting. A little background info first; I'm 6'0" 170 lbs. I was a 4 year Varsity swimmer, a district record holder, a school record holder, and was ranked 12th in the state of Ohio, 38th in the nation. Next year, I'll be attending Miami University (Ohio) as a part of the Marine Corps NROTC program. Right now, I'm really trying to put on as much muscle as I can between now and mid-Agust. To be fair, I'm physically fit and of moderate strength. I am naturally a bigger guy, and I am not neccesarily lacking muscle tone.
Only thing is, all my swimming training was centered around cardio and cross training. I lifted very, very little, and when I did, it was light weights. When I did my Marine Corps PFT, I scored a 225, a first class score. I did 12 dead hang pull ups, 98 sit ups, and a 24:05 3 Mile (I'll get around to working on running sooner or later..). My goal is to score a perfect 300 on that test next fall. My real problem here is, I have literally no idea how to lift effectively. For someone looking to put on a large amount of lean muscle within 4 months, what sort of workouts would you recommend? For reference, I am capable of about 170 lb bench as is. Considering I'm covering $10k of my tuition, I don't really have the means for a personal trainer right now, so I was wondering if I could find some help here.