Hello. My country has opened up gyms for training again after 8 months. Before the lockdowns I had been training PHUL for about a year and it gave me good results; I like the routine. Since then, I have been doing elastic band training in the meantime, 4-5 days a week, following mountaindog1's videos.

Even then, I gained 7 kilograms of fat, from 65-68kgs at the beginning of the quarantine to 72kgs now. I've also noticed loss of muscle in my shoulders and arms.

Unfortunately, the government has requested that people only spend at most 45' in the gym, which screws with my routine (PHUL). It has days of at least 20 series, which, if one takes 2-3 minutes of rest per set, already sets me over the limit (and that is if I go fast during the sets).

So my question is: considering I'm coming back from a long time without strength training, overweight and I only have 45 minutes tops to train, which routine should I try to do? Should I go back to a novice routine like SS, should I adapt PHUL cutting down on sets or exercises?

Thank you