How many days a week should I lift to build muscle?

Three to four days per week is the sweet spot for most people. Hit each major muscle group twice weekly for the best hypertrophy results.

How much protein do I need to build muscle?

Aim for 0.7–1.0 g of protein per pound of goal bodyweight. Spread it across 3–4 meals a day.

Yes — bodyweight progressions (push-ups to archer push-ups to one-arm push-ups) build real muscle, especially for the first year of training.

strength · dumbbell / kettlebell

The easiest squat to learn — builds legs and protects the lower back.

3–4 × 8–12 10 minrest 90stempo 2-0-1-0

Included in "Lower Body Builder" — 5 guided exercises with a rest timer.

Equipment

dumbbell, kettlebell

Rest

90s between sets

Primary muscles

quads, glutes

Also works

core, upper back

Hold a dumbbell or kettlebell vertically against your chest with both hands cupped under the top.
Stand with feet slightly wider than shoulder-width, toes turned out 15°.
Brace your core, then sit hips down and back like into a low chair.
Lower until elbows brush the inside of your knees or thighs are parallel to the floor.
Drive through your whole foot to stand back up, squeezing glutes at the top.