25 minute gym routine for muscle growth

While no specific 25-minute gym routine was detailed, insights from experts on the Huberman Lab can help you design an effective muscle growth plan within a short timeframe. Here are some key points and suggestions based on discussions with fitness experts:

1. Short and Effective Sessions: According to Layne Norton, significant muscle growth can occur even with minimal training. For health, strength, and resistance benefits, 3-4 sessions of 30-40 minutes can be sufficient. A lower dose, like two sessions of 25 minutes, can still yield meaningful benefits 1.

2. Total Volume and Frequency: Andy Galpin emphasizes the importance of total volume in muscle training. While waiting 48-72 hours between sessions can be beneficial, training a muscle group once every five to seven days is still effective, provided enough volume is achieved in each session. This means hitting multiple sets and exercises per muscle group during your workout 2.

Suggested 25-Minute Gym Routine for Muscle Growth

Here’s a balanced routine focusing on major muscle groups:

Day 1: Upper Body

1. Warm-up (3 minutes): Jumping jacks or dynamic stretches.
2. Push-ups (3 sets of 12 reps): Focus on form and controlled movements.
3. Dumbbell Rows (3 sets of 12 reps per arm): Engage your back and biceps.
4. Shoulder Press (3 sets of 12 reps): Use dumbbells for this exercise.
5. Bicep Curls (2 sets of 15 reps): Finish with bicep curls for targeted muscle growth.

Day 2: Lower Body

1. Warm-up (3 minutes): Bodyweight squats or dynamic stretches.
2. Squats (4 sets of 10 reps): Increase weight progressively.
3. Lunges (3 sets of 12 reps per leg): Ensure full range of motion.
4. Deadlifts (3 sets of 10 reps): Focus on proper form to avoid injury.
5. Calf Raises (3 sets of 15 reps): Target your calves for balanced development.

Day 3: Full Body

1. Warm-up (3 minutes): High knees or dynamic stretches.
2. Burpees (3 sets of 10 reps): High-intensity to engage multiple muscle groups.
3. Pull-ups (3 sets to failure): As many reps as possible per set.
4. Dumbbell Press (3 sets of 12 reps): Work on your chest and triceps.
5. Plank (3 sets of 1 minute): Core strengthening to finish.

Notes:

• Ensure proper form to prevent injuries.
• Adjust weights and reps based on your fitness level.
• Rest for 30-45 seconds between sets.

This plan leverages the insights shared by experts on the Huberman Lab, ensuring you make the most of your limited workout time to promote muscle growth.