Here's a good routine VeganEssentials posted.
Day 1 - Legs and shoulders (two groups that do not interfere with each other)
1. Barbell or dumbbell clean (from floor to shoulders) and overhead press - 1-2 warmup sets, 3x6-8 reps work sets. The clean part is done to warm up the legs and lower back while working the shoulders, which will get you ready for the leg work.
2. Full squats - parallel or deeper, 1-3 warmup sets, 3x6-8 reps work sets
3. Stiff legged deadlifts, knees slightly bent to 15-25 degrees - 3x6-8 reps work sets (no warmup necessary unless you feel it is for the best)
This will take care of your legs and shoulders with no worries about added junk thrown in, all good compound exercises and you can be in and out in less than an hour easily.
Rest 1-2 days
Day 2 - Upper back and chest work
1. Barbell or dumbbell rows - 1-2 warmup sets, 3 work sets of 6-8 reps
2. Pull-ups (assisted if you can't do enough normally) or single-arm pulldowns - 3 work sets of 6-8 reps (no need to warm up here)
3. Incline bench press barbell or DB - 1-2 warmup sets, 3 work sets of 6-8 reps
4. Close-grip flat bench (hands 10-14" apart) - 3 work sets of 6-10 reps
You'll hit your upper back well from 2 angles, and you'll hit your chest and triceps well enough in there as well, again with no filler and a quick workout.
Rest 1-2 days
Day 3 - Lower back work / fun stuff 1. Deadlifts from floor - 1-3 warmup sets, 3 work sets of 6-8 reps
2. Deadlift lockouts in a power rack (from just above knees to a finished deadlift position) - 3 work sets of 6-8 reps with 20-30% more weight than was pulled from the floor
3. From here, pick 2 more exercises that don't conflict with the rest of the week's lifting and have fun with them. If you want to train arms a bit more, hit some dumbbell hammer curls (after the incline and close-grip benching you probably won't have much urge to do any tricep work!). If you feel you need more trapezius work, toss in some shrugs. If you want to do grip or forearm work, throw some in. If you want to try some olypic lifts, do them here. A lot of times I make one day per week the random day where I have one thing I MUST do, such as deadlifts, and the rest is whatever feels good. This keeps you looking forward to getting in there and you still get everything done, but now you get to pick a bit more instead of always following the same routine.
Rest 1-2 days and repeat!
This focuses on quite a few compound exercises, leaves out the isolation work and junk that just takes up time for those who don't necessarily need to put focus into one part, and you'll get the most "bang for your buck" with the things that are listed here.
Thank you for the post, it's really helpful for me and my friends.