for a simple, non time consuming exercise that almost guarantees results under patient training. ive used this for a while and ive gotten pretty satisfactory results. this training aims to give you strength and a great body.
As a general principle, you are aiming for a 25-30min workout with zero rest everyday. Do your reps quickly, except the last few reps for the last few sets because by then you should be struggling. Get a full range of motion and continuous tension. This means that when you bench, the bar touches your chest and when you bring it up, you don't lock your elbows.
What you want is to work out most parts everyday, while refining some parts on alternate days. The objective in the 25mins is to make you so out of breath, that your lungs, mainly, and your muscle groups, will be screaming for mercy. You have to sweat a puddle. If you don't, probably means you had too much rest.
Warm up with an empty bar before you start doing. When you cool down and start stretching, hold that stretch for your at least 20 Seconds
You can use and further develop this schedule according to your own needs. Shock your body once a month by varying the exercises, or keeping the exercises same but varying the weight and number of reps. So it's (sets x reps). Go for a circuit training. So it means you do 1 set of exercise 1, then go immediately to 1 set of exercise 2, etc. make sure you don't take more than 30 secs of rest, because if u do you're either not working hard enough or you're doing too heavy. Just increase the number of sets that you complete too quickly
Monday: a)squat: 5 x 7, b) Bench 5 x 7 , c) Deadlift 5 x 7, d) Power Clean 5 x 7, e)Snatch 5 x 7
Tues: a) squat 5 x 7, b) Chest Flyes 5 x 7, c) lat pulldowns 5 x 7
Wed: a) deadlift: 5 x 7, b) leg press: 10 x 7, c) Bench: 5 x 7 Thurs: a) bend-over barbell rows 5 x 7, b) Chest flyes: 10 x 7 c) Squats: 5 x 7
Fri: a)Bench: 5 x 7 b)Deadlifts 5 x 7 c) Leg Press 10 x 7 d)Power Clean 5 x 7 e)Snatch 5 x 7
Also, nutrition is important. Have a high carbs meal 1-2hours (depending on how heavy) before you workout so you're full of energy, and grab some protein after that. Don't forget to get enough sleep!