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 · barbell / bench

The most direct glute-building exercise in the gym.

3–4 × 8–12 12 minrest 90s

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

Equipment

barbell, bench

Rest

90s between sets

Primary muscles

glutes

Also works

hamstrings, core

Sit on the floor with your upper back against a bench, feet flat, knees bent.
Roll a padded barbell over your hips.
Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.
Squeeze glutes hard at the top for a full second, then lower under control.