It is the quest of many young men to stay lean and build muscle. A really good routine I have found is Starting Strength by Mark Riptoe.
It’s basically weights, 3 times a week. Squatting every time, and alternating upper and lower back with chest and shoulders every 2nd workout.
A: would be bench press, incline dumbbells and shoulder press finished with triceps dips.
B: would be deadlifts and pull ups and bent over row (reverse bench press) or cable row, then finished with bicep curls.
So the rep sets: warm up with the bar, 25, 50, 75% max weight and then 3 sets of 5 reps of the heaviest weight you can manage.
Try to every week increase the weight by 2.5 kg on the bar exercises.
Seeing as you want to gain as much muscle as possible you should stuff your face with good food. Max calories on top of your Paleo diet.
Doing this much squats really build two of your largest muscle groups, your gluteus Maximus and quadriceps. This large amount of muscle makes your body produce more testosterone, which allows you to get even more gains in the rest of your muscle groups.
Also avoiding stuff like soy milk, bisphenol A and other estrogen mimicking compounds, you will have a good testosterone to estrogen balance allowing for maximum muscle gain.
Same with avoiding stress and cortisol as thus breaks down muscle.
Sleep is also really important. Gets lots of regular sleep at a reasonable hour.
Paleo Workout: Lift heavy things and Sprint occasionally
Heavy full body lifts include: Squats, Deadlifts, Kettlebell Swings and Truck tire flips
Also sprinting all out for 100-200m 15 times for a session, once a week causes your body to your body to release good muscle building hormones and build muscle and get leaner.
Wendler 5-3-1 is also a very good routine for intermediate or advanced lifting.
Made up of Bench, Overhead Press, Squat, Deadlift.
4 Day split
Myself and my friend have go great gains on Wendler with bulk milk consumption
GOMAD – Gallon of Milk a Day – (3.78L or milk)
Extra calories from all the milk, good fat, protein, great vitamins and mineral for any growing calves or lifters