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 · bodyweight

The most useful bodyweight upper-body exercise, anywhere.

3–4 × 8–20 8 minrest 60s

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

Equipment

bodyweight

Rest

60s between sets

Primary muscles

chest, triceps

Also works

shoulders, core

Set hands slightly wider than shoulders, arms straight, body in a straight line from ears to heels.
Squeeze glutes and brace your core.
Lower your chest to just above the floor, elbows tracking at ~45° from your ribs.
Press back up in one line without letting your hips sag or pike.