Stronglifts. 3 days/week. Takes about 30-45 minutes. Alternate A/B each week. So week 1 is ABA, week 2 is BAB, repeating. A: Squats, Overhead Press, Deadl

Stronglifts. 3 days/week. Takes about 30-45 minutes. Alternate A/B each week. So week 1 is ABA, week 2 is BAB, repeating. A: Squats, Overhead Press, Deadlifts B: Squats, Brench Press, Barbell Row All exercises are five sets of five reps except Deadlifts which are one set of five reps. Ignore the marketing speak: http://stronglifts.com/5x5/ http://stronglifts.com/5x5/ - has all the info you'd need and a free app to track your exercises. I highly recommend it. Still tiring. Not painful unless you have bad form, and 3 hours/week isn't that time consuming (IMO). You might not necessarily lose a ton of weight - but you will feel stronger. And you'll notice when you go from struggling with light weights to effortlessly lifting triple that.