Basically, you will need to train hard and eat right and when you are lifting remember this.... myofibrilar hypertrophy is induced at the 3-6 rep range, so make sure you put enough weight on to keep yourself from being able to do any more than 3-6 reps.
True words, fellow rhode islander.
Try this split for size...
Push
Legs
off
pull
repeat
Push-
Incline Bench or flat DB bench (3-6 reps x 3sets)
DB or BB military press (3-6 reps x 3 sets)
Decline close grip bench or overhead db ext. (6-8 x 2)
Legs-
Squats or front squats (3-6 x 3)
Straight leg DL or seated/kneeling leg curl (5-8 x 3)
Standing or seated calf raise (8-10 x 3) Hi reps works best for calves IMO
Pull-
Deadlift or T-bar row (3-6 x 3)
Pullups or pulldowns (3-6 x 3)
Barbell or incline db curl (5-8 x 3)
good luck.