I mean it’s definitely more conducive to dumpy growing than, say, running, but you still need to emphasise weight training and protein intake over cardio. As far as duration goes, that is heavily dependent on what kind of shape you’re in, what speed/level you’re using, and whether you’re focusing on cardio or muscle development.

5

Do hip thrusts squats Bulgarians rdls

4

Lift weights

2

Also how much time is usually enough?

1