Sure, I can provide you with a workout plan and a meal plan to help you gain weight.

For the workout plan, here is an example of a whole-week routine you can follow:

Monday: Chest and triceps exercises - Warm up by jogging or walking for 10 minutes, then do a chest exercise such as bench press, push-ups, or dumbbell flyes. Follow that with triceps exercises such as dips, triceps press, or triceps extensions. Take a rest of 1-2 minutes between each set.

Tuesday: Back and biceps exercises - Warm up by jogging or walking for 10 minutes, then do a back exercise such as pull-ups, bent-over rows, or lat pull-downs. Follow that with biceps exercises such as biceps curls, hammer curls, or chin-ups. Take a rest of 1-2 minutes between each set.

Wednesday: Shoulders and abs exercises - Warm up by jogging or walking for 10 minutes, then do a shoulder exercise such as shoulder press, lateral raises, or reverse flyes. Follow that with abs exercises such as sit-ups, crunches, or planks. Take a rest of 1-2 minutes between each set.

Thursday: Leg exercises - Warm up by jogging or walking for 10 minutes, then do a leg exercise such as squats, lunges, or leg curls. Take a rest of 1-2 minutes between each set.

Friday: Repeat of Monday's routine.

Saturday: Rest day.

Sunday: Repeat of Tuesday's routine.

For the meal plan, you should aim to consume around 3000-3500 calories per day. Here is an example of a meal plan that provides the calories you need to gain weight:

Breakfast: 2 eggs, 2 slices of toast with butter, 1 banana.

Snack: Protein shake with 1 scoop of whey protein, 1 cup of almond milk, 1 teaspoon of peanut butter.

Lunch: 3 ounces of grilled chicken, 1 cup of brown rice, 1 cup of steamed vegetables.

Snack: Protein bar or Greek yogurt.

Dinner: 4 ounces of salmon, 1 cup of quinoa, 1 cup of steamed broccoli.

Snack: Protein shake with 1 scoop of whey protein, 1 cup of almond milk, 1 teaspoon of peanut butter.
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