I have been doing the same 7 exercises for years.
Ok, not the same exact exercises. But variations of the same movements. Here they are:
1. Squat - you know what these are. Lots of variations, like barbell, goblet, sumo, etc.
2. Lunge - static lunges, reverse lunges, Bulgarian split squats... any exercise with a staggered stance that works primarily one leg at a time.
3. Deadlift - Any hip hinge movement. This targets the hamstrings and the entire posterior chain. Variations include Romanian deadlifts, conventional deadlifts, and Good Mornings.
4. Bridge - This is primarily a glute-focused exercise. Think hipthrusts or glute bridges.
5. Push - pushing weight away from your body either vertically or horizontally. Think overhead press or bench press.
6. Pull - pulling weight toward your body either vertically or horizontally. Think bent over rows or pullups.
7. Carry - literally carrying dumbbells or kettlebells while walking. This is a core exercise, as it works your abs through anti-lateral flexion (the weight is pulling you to the side, and your core has to keep you upright). Why do I like these? Because we will likely have to carry heavy things into our later years.
So why these movements over and over again? Because these are what are called Compound Lifts. Meaning, they work multiple muscle groups at a time, including the smaller muscles. For this reason, it makes it less necessary to target the small muscles individually (called "accessory" exercises). Accessory exercises, like bicep curls, work only one muscle group at a time.
So, if you're a busy professional, with limited time to exercise, your best bet at working out efficiently and maximizing your time in the gym, is to focus your routine around these 7 types of exercises. You can pick 4 of each exercise variation for each workout, and start with 2 days per week, with a full body focus. Alternate between upper body (push/pull/carry) and lower body (squat, deadlift, lunge, bridge).
It might look something like this:
Day 1:
Squat
Bench Press
Lunge
Bentover Row
Suitcase Carry
Day 2:
Deadlift
Overhead Press
Hipthrust
Assisted Pullups
Suitcase Carry
If you work out with intensity, you will quickly see that it doesn't take very many exercises to do the job.
As always, if you need help, I'm here.