The F4X Exercise Program stands for Focus-4-Exercise. The workout uses four primary routines using squats, bent over stretches, incline presses, and dumbbells lifts.
A total workout should take less than 30 minutes.
Fewer Repetitions with Lighter weights
In the past when I was in the gym, my goal was to lift as much weight as possible and do as many repetitions as possible with the heavier weight. The Old School program recommends that you find a weight that is easy to lift and only do minimal repetitions. The ideal workout will have ten sets of repetition, waiting 30 seconds between sets. Raise the dumbbell in one second and lower in 3 seconds. Only work out three times a week.
John Rowley's Video
There is a lot more information in the book about the F4X old school program. The bottom line is to limit the routines you use and get finished quickly.
This is the program for me.