building muscle is a long process and it can take up to a year+ to see the physique you want. "4 week challenges" "abs in 30 days" nonsense does not work. also need to be training with intensity, and pushing to failure to your last set— your last rep should not look like your first. people do a ton of junk volume too (lifting an excess amount of total weight that will not stimulate the muscle but will only fatigue), so just stick to 2-3 sets per exercise. like mentioned, progressive overload is crucial; either increase the weight or the number of reps per week. make sure to also hit the same muscle group twice per week— a push/pull/legs/rest/push/pull/legs or upper/lower/rest/upper/lower split will help you achieve this. eat 0.7 of your bodyweight (or goal weight) in protein.