Your body type plays a big factor in your gains. These are my recommendations for the type of training for the below body types.
Long, lean, with little body fat but with little muscle too. Think supermodels, who have a hard time gaining weight. I recommend a 5×5 program. 5 reps of 5 sets with longer rest time 2-5mins. As famed strength guru Mark Rippetoe said, “focus on strength, do the program, and feed yourself towards that goal”.
They have won the DNA lottery. You’ll be amazed how they can eat anything, gaining & losing weight without too much worry. Adopt 3-4 sets of 6-8 reps for your exercises to take advantage of your natural athletic appearance.
Has muscle building capability but also has lots of body fats. Think NFL players, heavy & round. Since you’ve more bodyfat, your weight training should be of moderate weight with the rest time short 30-60s, to turn into a small cardio as well.
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