If you’re busy, finding time to work out can be an ordeal. You want to get bigger or stronger, but your schedule feels more cramped than being in the front row at a Deftones concert. To get where you want to be, you’ll have to strip away all of the fluff. Anything that’s not absolutely essential has to be tossed out. With that in mind, welcome to the second in a series of workouts that you can do twice a week, from warm-up to finish, in less than 45 minutes. This one is particularly good for bulking up.

Start by doing the warm-up. You’ll do the 3-5 minutes of cardio and the hip flexor, groin, and lat stretches. If you need a reminder, check out the previous minimalist workout. Once that’s done, you can go right to the workout itself. Just like the last one, it’s got two days per week. Let’s start with A Day. After the warm-up you start warming up the squat and bench press. Start with an empty bar and do a set of eight reps. You’ll go back and forth between the two lifts, doing sets of eight every time. If you know your 1RM, work up to four sets of eight reps at 70%. If you don’t know your 1RM, add weight until it feels like an 7 on a scale of 1 to 10 (10 being “nearly impossible, but still doable.”) Make sure you’re putting as much force with good form into the bar as possible. Make sure to take one minute of rest between each set. So you’d squat, rest one minute, bench press, rest one minute, then squat and so on.

Once you’ve finished those two, it’s time to move on to the next pair: Romanian deadlifts (for three sets of eight reps) and rows (three sets of twelve reps.) For the Romanian deadlifts, use a weight where it’s hard, but still possible, to get all 8 reps. For the rows, the same thing applies, except it’s for twelve reps. Remember, have good form and really squeeze the muscle. Rest 60 seconds after the rows. It would look like this: deadlifts, no rest, rows, rest 60 seconds, deadlifts and so on.

To finish it off, you’re going to do some vanity work. That’s right, you’re going to work your biceps and triceps. For biceps you’ll use a dumbbell curl, and for triceps you’ll use a cable push-down. For both exercises, you’ll do 15 reps. Again, you’re going for size, so feeling the right muscles work and squeezing them is very important. What weights to use? Again you want it to be very difficult, but you should still get all the reps on the first workout.

For the B Day, the format is the same, but you replace the squat and bench press with the sumo deadlift and press, the Romanian deadlift and row with the split squat and pull-down, and the curl and tricep push-down with the hanging leg raise and lateral raise. You’ll also be progressing from week to week. For the first two exercises, the squat and bench press for example, just add five pounds to the previous week’s weight as long as you got all the reps and your form was still great. If you squatted 105 last week, squat 110 this week. If your form was compromised, do not add weight. If you couldn’t hit all the reps, do not add weight. Repeat last week’s weight. I know, your ego won’t like it, but you’re already pressed for time/recovery in the rest of your life. This is not the time to be doing anything stupid. The same goes for the second pairing of exercises, split squat and pull-down for example. If you fail to get all the reps, that’s OK. Note how many you did get, and try to beat it next workout. Once you finally do get all the reps, add five pounds. Do the same for the last pairing.

If you follow these instructions and really push on each exercise, the burn you’ll get in your muscles will be insane because of how little rest you’re letting yourself get. You might only be in the gym for a total of 45 minutes, but you’ll be getting more done than a lot of people who spend hours there. In the end, doing a few things really well is better than doing lots of things half-way. And that’s most true when time and energy are limited.