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 · dumbbells / barbell

Real shoulder strength and overhead mobility in one lift.

3–4 × 6–10 10 minrest 90s

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

Equipment

dumbbells, barbell

Rest

90s between sets

Primary muscles

shoulders

Also works

triceps, upper chest, core

Stand with feet shoulder-width, dumbbells at shoulder height, palms facing forward.
Brace your core and squeeze glutes to lock the ribcage over the pelvis.
Press the weights straight up until arms are fully extended overhead.
Pull the weights back down to shoulder height with control.