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 / bodyweight

Single-leg strength, balance, and glute development in one move.

3 × 10–12 per leg 10 minrest 75s

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

Equipment

dumbbells, bodyweight

Rest

75s between sets

Primary muscles

quads, glutes

Also works

hamstrings, core

Stand tall holding dumbbells at your sides (or hands on hips).
Step forward with your right leg into a long stride.
Lower until both knees are at 90°, back knee just above the floor.
Drive through the front heel to step through into the next lunge on the other leg.