Coincidentally, I came across another low-carbohydrate site yesterday. (Strangely, it also seems to be a religious site.) Anyway, they have a page on "muscle building" which claims that you can do a three-step process that will encourage muscle-growth.
First, you have a low-carbohydrate meal. Secondly, you do high-intensity exercise for a short period of time to burn glycogen out of the muscles. Thirdly, you take a snack that is high in protein - but accompanied by some carbohydrates to restore glucose and glycogen. One of the ways to take the high protein snack is to drink a drink made from protein powder. That rang a bell. I wondered why Mark had protein powder in his "pyramid" - I'm guessing it's there for this kind of purpose.
Anyway, here's the page in case it's of interest:
For activities it mentions weightlifting, biking, and climbing stairs. They also state:
Concentrate on the legs because these muscles are so much larger than other muscles of the body.</blockquote>
That's quite true and sounds sensible to me.
The sets of sprints that Mark recommends would probably be another good option.
Personally, I'd avoid exercises that attempt to target particular muscle-groups, because there are disadvantages to those. They're not what any Stone Age person would have done: they engaged in activities not exercises. Moreover, those exercises don't seem to be as healthy or as useful as more whole-body exercises. Mark seems to be saying this. So do others, like Exuberant Animal:
If you want to lift weights, I'd get good one-to-one tuition. I don't think descriptions and pictures in a book or even a video are good enough. You need to get the alignments exactly right if you're dealing with heavy things.