"Then you must start from the beginning." - Morphius

The most basic of programs will serve you well..

Day One:

Squat
Bench
Row

Day Three:

Military Press
Pullups
Deadlifts

Day Five:

Squat
Bench or Dips
Row

Work on strength a la 3 sets of 5 reps on everything since you're brand spanking new. Strength progression is your ONLY true goal if you want mass. Build a foundation for your house to stand on.

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