hay all, hows it going?

alright a mate of mine, is going to jail for a couple of years, later this year. hes only 60kgs (132lbs) and because theres already people that want to kill him in prison he needs some decent size so he doesnt look like a pushover. dont get me wrong he can handle himself, but at the moment someone would stick him straight away.

hes only got access to a bench, and dumbells.

can anyone put a program together for this?