Which weekly program best synthesizes resistance training and calorie strategy to preferentially increase lean mass in an underweight novice lifter?

Progressive resistance training 3×/week with compound movements, a daily calorie surplus of ~500–700 kcal emphasizing protein (1.2–1.6 g/kg), and timed post-workout snacks combining carbohydrate and protein to support recovery and muscle protein synthesis.

Avoid structured exercise entirely and focus on passive weight-gain methods such as wearing weighted clothing throughout the day so that muscles gain mass without targeted overload or increased protein intake.

Daily high-volume aerobic training with no resistance work and a calorie surplus of 1,500 kcal/day, focusing exclusively on carbohydrate intake before bed to maximize glycogen storage.

Resistance training only once every two weeks combined with intermittent fasting to concentrate calories into a single feeding window, which maximizes anabolic responses in novices.