I’ve been training for 2 years on a multigym, to lose weight. That’s been accomplished and I’ve now swapped that for a free weights bench. I want to build muscle strength and size. I’ve 2 queries. First, can anyone recommend a routine that works and second how many times should I train each week? Should I do each muscle group once or twice per week? How many rest days do I need each week? I’m a novice and need your advice. Many thanks for your time and replies.