Legendary bodybuilding coach Vince Gironda called this "the honest workout" because of the simple, honest muscle it could build. Just do 8 sets of 8 reps. The volume is high so keep the weights around 60% of 1RM. That's a weight you could handle for about 12 reps. Here's the catch: Take only 30 seconds between sets.

This is obviously demanding and the goal is to create the biggest pump possible in the shortest time possible. That means strictly-timed rest periods and not being afraid to reduce the weight when needed. You'll build muscle, increase work capacity, and ramp up your conditioning.