If you do not have a lot of time and you are interested in the bare minimum of developing full body strength, opt for a 2x per week Upper Push/Pull Lower Push/Pull program.
Example:
| Exercise | Reps and Sets | RiR | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|---|---|
| A) RDL | 6-12 x 3 | 1-2 | ||||
| B) DB BSS | 6-12 x 3 | 1-2 | ||||
| C1) Pull-ups | 6-12 x 3 | 1-2 | ||||
| C2) DB Incline Press | 6-12 x 3 | 1-2 |