Best 10 Full Body Workouts for Advanced Lifters

As an advanced lifter, you might find that traditional workouts no longer challenge you, leading to plateaus or boredom. It's essential to keep your routines fresh and effective to continue seeing results. Here, we've compiled the best 10 full body workouts specifically designed for experts like you, ensuring they are challenging, engaging, and efficient for your busy schedule.

Quick Stats Box

• Total Time: 45-60 minutes
• Equipment Needed: Barbell, dumbbells, resistance bands, kettlebell, pull-up bar
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600 calories depending on intensity

Full Body Workouts

1. Barbell Complex

• What It Is: A series of compound movements performed back-to-back with minimal rest.
• Exercises: Deadlift, Bent-over Row, Front Squat, Overhead Press, Back Squat
• Reps: 8-10 for each exercise
• Sets: 4 sets
• Rest: 90 seconds between sets
• Form Cue: Keep your back straight throughout the movements.
• Modification: Reduce the weight for beginners or perform with dumbbells.

2. Kettlebell Full Body Circuit

• What It Is: A high-intensity circuit using kettlebells to target multiple muscle groups.
• Exercises: Kettlebell Swing, Goblet Squat, Kettlebell Snatch, Turkish Get-Up
• Reps: 10-12 for each exercise
• Sets: 5 sets
• Rest: 60 seconds between sets
• Form Cue: Engage your core during the Turkish Get-Up.
• Modification: Use a lighter kettlebell or perform swings with no weight.

3. Bodyweight Strength Challenge

• What It Is: Utilizes only your body weight for resistance, focusing on functional strength.
• Exercises: Pull-Ups, Push-Ups, Pistol Squats, Plank to Push-Up
• Reps: 10-15 for each exercise
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels during planks.
• Modification: Use bands for pull-ups or perform push-ups on knees.

4. Resistance Band Superset

• What It Is: Combines two exercises targeting opposing muscle groups using resistance bands.
• Exercises: Band Squats & Band Rows
• Reps: 12-15 for each exercise
• Sets: 3 sets
• Rest: 30 seconds between supersets
• Form Cue: Keep tension in the band throughout the movements.
• Modification: Use lighter bands for less resistance.

5. Olympic Lifting Workout

• What It Is: Incorporates Olympic lifts for power and strength.
• Exercises: Clean & Jerk, Snatch
• Reps: 5 reps for each lift
• Sets: 4 sets
• Rest: 2 minutes between sets
• Form Cue: Keep the bar close to your body during lifts.
• Modification: Use dumbbells for a simplified version.

6. HIIT Full Body Blast

• What It Is: High-Intensity Interval Training that targets all major muscle groups.
• Exercises: Burpees, Jump Squats, Mountain Climbers, High Knees
• Duration: 30 seconds per exercise
• Sets: 5 rounds
• Rest: 1 minute between rounds
• Form Cue: Land softly on your feet during jump squats.
• Modification: Step back instead of jumping for burpees.

7. Plyometric Power Routine

• What It Is: Focuses on explosive movements to build power.
• Exercises: Box Jumps, Clap Push-Ups, Medicine Ball Slams
• Reps: 10-12 for each exercise
• Sets: 4 sets
• Rest: 1 minute between sets
• Form Cue: Use your arms to generate more power during jumps.
• Modification: Step onto the box instead of jumping.

8. Dumbbell Full Body Workout

• What It Is: Utilizes dumbbells for a versatile full-body routine.
• Exercises: Dumbbell Thrusters, Renegade Rows, Dumbbell Deadlifts
• Reps: 10-12 for each exercise
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Keep elbows close to your body during renegade rows.
• Modification: Use lighter dumbbells for less intensity.

9. Core and Strength Fusion

• What It Is: Blends core stability exercises with strength training.
• Exercises: Plank with Shoulder Taps, Dead Bug, Weighted Russian Twists
• Reps: 12-15 for each exercise
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips level during shoulder taps.
• Modification: Perform the dead bug without weights.

10. Agility and Strength Combo

• What It Is: Combines agility drills with strength movements for full-body conditioning.
• Exercises: Lateral Bounds, Push Press, Agility Ladder Drills
• Reps: 8-10 for strength, 30 seconds for agility drills
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Land softly and control your movements during lateral bounds.
• Modification: Reduce agility ladder complexity or speed.

Exercise Summary Table

| Workout | Reps | Sets | Rest | |----------------------------|----------|------|--------------| | Barbell Complex | 8-10 | 4 | 90 seconds | | Kettlebell Circuit | 10-12 | 5 | 60 seconds | | Bodyweight Strength | 10-15 | 4 | 45 seconds | | Resistance Band Superset | 12-15 | 3 | 30 seconds | | Olympic Lifting | 5 | 4 | 2 minutes | | HIIT Full Body Blast | 30 sec | 5 | 1 minute | | Plyometric Power Routine | 10-12 | 4 | 1 minute | | Dumbbell Full Body | 10-12 | 4 | 60 seconds | | Core and Strength Fusion | 12-15 | 4 | 45 seconds | | Agility and Strength Combo | 8-10/30s | 3 | 1 minute |

Warm-Up (5 min)

• Dynamic Stretching: Arm circles, leg swings (1 min)
• Bodyweight Squats: 15 reps
• Lunges: 10 reps each leg
• High Knees: 30 seconds
• Jumping Jacks: 1 minute

Cool-Down (3-5 min)

• Static Stretching: Hold each stretch for 30 seconds.
• Focus Areas: Hamstrings, quadriceps, shoulders, and back.

Complete in: 45-60 minutes

With these advanced full-body workouts, you’ll be able to push your limits and avoid plateaus. Remember to listen to your body and adjust weights and intensity as needed. For personalized coaching and real-time feedback on your form, consider HipTrain's live 1-on-1 sessions with certified trainers.