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

The single best hamstring and glute builder for most lifters.

3–4 × 8–10 12 minrest 90s

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

Equipment

dumbbells, barbell

Rest

90s between sets

Primary muscles

hamstrings, glutes

Also works

lower back, core

Stand holding dumbbells or a barbell in front of your thighs, feet hip-width apart.
Soften the knees to a small unlocked bend — hold that angle throughout.
Hinge at the hips, sending your butt straight back.
Slide the weight down the front of your legs until you feel a strong hamstring stretch (usually below the knee).
Drive your hips forward to stand tall, squeezing glutes at the top.