DIET
you will need to eat a slightly higher-calorie diet to provide the nutrients for extra growth. This should come from a combination of protein, fat and carbohydrate calories,

Next, try to place the vast majority of the carbohydrates you do eat around your workouts so you can help optimize muscle partitioning, the process by which the body puts nutrients into the muscle cells rather than the fat cells.

ensure that you are taking in enough essential fatty acids (EFAs). This is easily accomplished by including six capsules of fish oil per day (most capsules contain one gram each).

WORKOUT
The next factor to consider is your workout. To get the greatest results in the shortest period of time, focus on performing compound lifts. These are going to work the most muscle fibers at any given second, and will also stimulate the greatest growth
hormone release by the body. If you start performing set after set of isolated exercise, working your way up to 15+ sets per workout, you could risk overtraining, which will only leave you looking flat and undefined, effectively crushing your motivation to go to the gym.

Also, try to lift a weight as heavy as possible, working within the three- to eight-rep range. This will allow you to focus on myofibrillar hypertrophy as opposed to sarcoplasmic hypertrophy. As Edward Norton does not have an overly huge body in this movie despite clearly showing signs of strength, we can tell he has not had a lot of sarcoplasmic hypertrophy. Sacroplasmic hypertrophy is what happens when you work in a higher rep range and start to get an accumulation of byproducts from the lifting.

Chest Press
Perform three to five sets of chest presses per workout, remembering to push through with the pectoral muscle rather than the arms. The arms will definitely be working synergistically, but by focusing on the pec muscle, you can ensure that you target it maximally.

Squats
Squats are the king of leg exercises and should be included in every man's workout. Try to go as low to the ground as possible to really get your hamstrings and quads firing. Pause when you reach the top to ensure completion of the movement, and then lower again. Aim for five sets of these as well.

Military press
The military press is crucial for shoulder muscle development. You can include two variations, in front of the neck and behind, alternating between them with each workout. Be sure not to lock your elbows completely at the top of the movement, to avoid experiencing joint pain. Lastly, pay attention to the shape of your back, and make sure that it does not begin to sway. This is probably the biggest error men make with the military press, and it can cause severe back pain if not monitored. Three sets of these should be sufficient for your workout.

Pull-ups
Pull-ups are going to really dial in and get your back muscles looking great. Use either an overhand grip or an underhand grip; whatever is most comfortable for you. Note that the overhand grip will work the latissimus slightly more, while the underhand will call the biceps into play to a greater extent. Try to shoot for completing two to three sets with a total of eight to ten reps per set (if you can do that easily, add weight to your body).

Back hyperextensions
Lastly, finish up the workout with some back hyperextensions. This will work your hamstrings as well as your erector spinae muscles, which are important for developing a stable base to your body. The erector spinae muscles, in particular, are used in almost every moment you make throughout the day, so it is really helpful to have them in top form. One to two sets of 15 reps should show you good gains in no time (you can work in the slightly higher-rep range for this exercise).