Lock int.
Train Parry from 0-100 (takes a little more than an hour)
Train resist from 0-100 (takes a little more than an hour)
Your stats should be perfect at that point.
Alternative:
Set focus to up
Set meditation to up
Lock int
Train chivalry to whatever you want it to be.
At that point, your strength at least, should be where you want it.
Afterwards, flush or soul stone unwanted skills.
Alternative #2:
If you are already skill capped, set whatever skills you have at the max to up (i.e. if you have 100 tactics out of a possible 100, set tactics to up). Use that skill (In the tactics case, fight things). That should raise your dex and strength even faster than the "train parry, resist, focus, meditation" method.
Alternative #3, aka old school method:
See-sawing skills still works. First skill cap your character in any skills. Train 10-20 points in a str/dex skill (like arms lore), set that skill to down and raise a different str/dex skill 10-20 points. Set that skill to down and raise the first skill again. Repeat until done.