It's surprising that no one has mentioned Body by Science[1], SuperSlow from Ken Hutchins, Arthur Jones and Nautilus, and other research based programs from the last forty years. Free weights can be very dangerous as you approach muscle failure, and all sorts of momentum, breath holding, etc. are problematic. Unless hypertrophy and/or bad time management are your goals, I prefer the system of deep muscle inroading in 12 minutes a week, and then I work on sport skills, not building muscle mass, the rest of the week. I have a median genotype, not the genetic makeup of a muscle magazine.

[1] https://www.amazon.com/Body-Science-Research-Strength-Traini... "Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week"

[2] https://www.youtube.com/watch?v=2PdJFbjWHEU

[3] http://techzinglive.com/page/1500/268-tz-interview-dr-doug-m...