For building strength and muscle you will need a well-designed weight training program that primarily utilizes free weights and compound (multi-joint) exercises. A 4-day per week program works quite well for most, using a 2 on, 1 off, 2 on, 2 off pattern. This allows you to hit each muscle group hard once per week, while providing you three days for rest and recovery (which is when actual growth takes place). I suggest starting with about four exercises for three sets each for major muscles like back, quads, hamstrings chest and shoulders. For smaller groups like biceps, triceps, traps, abs, forearms and calves you will do well with just three movements for 2-3 sets each. Perform 1-3 warmup sets before each exercise (more are needed earlier in the workout), and then work sets of about 13-15, 10-12 and 7-9 reps.