If you could only workout 1 day a week, this is what I would do

If you only had one day a week to workout, I’d recommend that you work your legs heavy, and do total body movements. I would do the follow leg routines below:

1. Squat heavy sets of 5 reps

2. Deadlifts heavy same

3. Leg press heavy

4. Lunges moderate weight higher reps

Then I would do the follow total body exercises below:

1. Squat to curl and press

2. Lunge to row

3. Burpees