Buy a bar and some weights and do:
Deadlifts,
bench presses,
rows,
calf raises,
squats,
military presses,
upright rows,
skull crushers,
chin-ups,
curls,
hamstring raises and
shrugs.
10 sets of 3 reps, 5 sets of 5 reps, 3 sets of 8 reps - mix them up, workout every other day and eat a ton of meat, oatmeal, fruit, vegetables, healthy fats and you're ready to grow
