Advanced Full Body Workout for Muscle Growth: How to Maximize Your Lifting

Are you an experienced lifter looking to break through plateaus and maximize your muscle growth? Finding the right advanced full body workout can be challenging, especially when you're short on time and space. This routine is designed specifically for advanced trainees who want to push their limits and achieve significant gains in muscle size and strength.

Quick Stats

• Total Time: 45-50 minutes (including warm-up and cool-down)
• Equipment Needed: Dumbbells (10-25 lbs), resistance bands (optional), yoga mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 Minutes)

Begin with a quick warm-up to prepare your muscles and joints for the workout ahead.

1. Jumping Jacks

   • Duration: 1 minute
   • Tempo: Moderate pace
   • Form Cue: Land softly to reduce impact on joints.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep arms straight and move in small circles.

3. Bodyweight Squats

   • Reps: 15
   • Tempo: 2 seconds down, 1 second pause, explode up
   • Form Cue: Keep chest up and push through your heels.

4. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Swing your leg forward and back, keeping your core engaged.

5. High Knees

   • Duration: 1 minute
   • Tempo: Fast pace
   • Form Cue: Drive knees up to hip level and pump your arms.

Advanced Full Body Workout

1. Barbell Deadlift (or Dumbbell Deadlift)

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Tempo: 2 seconds up, 2 seconds down
• Form Cue: Keep your back flat and chest up throughout the lift.
• Modification: Use lighter weights or perform kettlebell deadlifts.

2. Push-Up with Feet Elevated

• Reps: 10-12
• Sets: 4
• Rest: 60 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees or lower feet on the ground.

3. Bulgarian Split Squat

• Reps: 8-10 per leg
• Sets: 3
• Rest: 60 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Ensure your front knee doesn’t go past your toes.
• Modification: Use a chair for support or perform regular lunges.

4. Bent-Over Dumbbell Rows

• Reps: 10-12
• Sets: 4
• Rest: 60 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Keep elbows close to your body and squeeze your shoulder blades together.
• Modification: Perform seated rows with resistance bands.

5. Plank to Push-Up

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Tempo: Controlled
• Form Cue: Maintain a strong core and avoid sagging hips.
• Modification: Perform on your knees.

6. Dumbbell Shoulder Press

• Reps: 10-12
• Sets: 4
• Rest: 60 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Keep your core tight and don’t arch your back.
• Modification: Use lighter weights or perform seated.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Tempo: Fast pace
• Form Cue: Keep your hips down and drive knees towards your chest.
• Modification: Slow down the pace for beginners.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|-------------------|------|---------------| | Barbell Deadlift | 8-10 | 4 | 90 seconds | | Push-Up with Feet Elevated | 10-12 | 4 | 60 seconds | | Bulgarian Split Squat | 8-10 per leg | 3 | 60 seconds | | Bent-Over Dumbbell Rows | 10-12 | 4 | 60 seconds | | Plank to Push-Up | 30 seconds | 3 | 45 seconds | | Dumbbell Shoulder Press | 10-12 | 4 | 60 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery and flexibility.

1. Standing Quad Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Keep your knees together and pull your heel towards your glutes.

2. Seated Forward Bend

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your back straight.

3. Child's Pose

   • Duration: 1 minute
   • Form Cue: Relax your head on the mat and breathe deeply.

4. Chest Opener Stretch

   • Duration: 1 minute
   • Form Cue: Clasp hands behind your back and open your chest.

Conclusion

This advanced full body workout is structured to maximize muscle growth while fitting into your busy schedule. Aim to complete this routine 3 times a week, allowing a day of rest in between sessions for optimal recovery. As you progress, consider increasing weights, reps, or reducing rest times to continue challenging your muscles.

For personalized coaching with real-time feedback, consider signing up for a session with one of our certified trainers at HipTrain. We provide flexible scheduling and HSA/FSA eligibility to help you achieve your fitness goals effectively.