A large facit of actually seeing progress in the gym is doing proper workouts with proper form. To maximize muscle growth, you should do around 4 workouts per muscle group, with about 2 minutes of rest between each set to maximize muscle efficiency. You should target each muscle group 2 times per week, but you should do core every day that isn't a rest day, as it heals faster than other muscle groups. You should also include 1-2 rest days per week in order to properly let your muscles rest.


Now for any workout, you should do between 8-12 reps per set, and around 3-4 sets per workout. Personally, I do 3 sets of 10 reps for just about anything, but not everything is going to work the same for everyone.


There are a few main muscle groups you can target, with different parts of that muscle group being targeted with different types of workouts. This could work by holding a bar different, or maybe moving weight in a different way. The main few you should focus are the chest (upper, lower), shoulders (anterior head, lateral head, posterior head), biceps (long head, short head), triceps (long head, lateral head, medial head), back (lower and upper halves), legs (quads, hamstrings, inner abductor muscles, calves), and core (lower, upper, middle abs, obliques). every muscle group should be exercised twice weekly at least 48 hours apart, but abs can be worked every day that isn't a rest day due to their decreased recovery time.


You can easily find many exercises that target these muscle groups online in blogs and fitness websites/online pages on youtube, tiktok or instagram.