To gain mass effectively, you’ll want to focus on a combination of resistance training and proper nutrition. Here’s a general approach you can follow:

1. Compound Exercises: Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows. These exercises are great for building overall muscle mass.
2. Progressive Overload: Continuously increase the resistance or weight you’re lifting over time. This helps stimulate muscle growth.
3. Volume: Perform 3-5 sets of 6-12 repetitions per exercise. This rep range is typically effective for hypertrophy (muscle growth).
4. Rest: Allow adequate rest between sets (1-2 minutes) and between workout sessions (48 hours for the same muscle group).
5. Nutrition: Consume a diet rich in protein to support muscle growth, along with enough calories to support your workouts and muscle-building goals.
6. Consistency: Consistency is key. Stick to your workout routine and nutrition plan to see results.

It’s also a good idea to consult with a fitness professional or trainer to tailor a workout plan specifically to your goals and fitness level.