Best 5 Advanced Full Body Workouts for Experienced Lifters

Are you an experienced lifter looking to take your training to the next level? Many seasoned athletes hit plateaus or find themselves unchallenged in their workouts. If you've been feeling uninspired by your routine, it's time to switch things up with these five advanced full-body workouts designed to push your limits and maximize efficiency.

Quick Stats Box

• Total Time: 30-45 minutes per workout
• Equipment Needed: Barbell, dumbbells, resistance bands (optional), pull-up bar
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 minutes)

1. Dynamic Stretching (5 minutes)
   • Arm Circles: 30 seconds forward, 30 seconds backward
   • Leg Swings: 30 seconds each leg
   • Torso Twists: 30 seconds
   • High Knees: 1 minute
   • Butt Kickers: 1 minute

Advanced Full Body Workouts

1. Barbell Complex

• Exercises: Deadlift, Bent-over Row, Power Clean, Front Squat, Push Press
• Reps: 6 each exercise
• Sets: 4 sets
• Rest: 90 seconds between sets
• Form Cue: Keep your back straight during the deadlift.
• Modification: Use lighter weights or perform each exercise separately.

2. EMOM (Every Minute on the Minute) Workout

• Exercises:
  • Minute 1: 10 Thrusters (Dumbbell or Barbell)
  • Minute 2: 10 Pull-ups (Assisted if necessary)
• Duration: 10 minutes
• Rest: None (work continuously)
• Form Cue: Squeeze your glutes at the top of the thruster.
• Modification: Reduce reps or perform inverted rows instead of pull-ups.

3. Circuit Training

• Exercises:
  • Push-Ups: 15 reps
  • Goblet Squats: 15 reps
  • Kettlebell Swings: 15 reps
  • Plank to Push-Up: 10 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your elbows tucked during push-ups.
• Modification: Perform push-ups on your knees or reduce kettlebell weight.

4. Plyometric Full Body Workout

• Exercises:
  • Box Jumps: 10 reps
  • Burpees: 10 reps
  • Jump Lunges: 10 reps each leg
  • Medicine Ball Slams: 10 reps
• Sets: 4 sets
• Rest: 1 minute between sets
• Form Cue: Land softly on your feet during box jumps.
• Modification: Step up instead of jumping for box jumps.

5. Resistance Band Full Body Blast

• Exercises:
  • Band Squats: 15 reps
  • Band Chest Press: 15 reps
  • Band Rows: 15 reps
  • Band Deadlifts: 15 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight during the band deadlifts.
• Modification: Use a lighter band or perform without resistance.

Summary Table of Exercises

| Workout Type | Exercise | Reps | Sets | Rest | Form Cue | |----------------------|------------------------|------|------|-----------|--------------------------------------| | Barbell Complex | Deadlift | 6 | 4 | 90 sec | Keep your back straight | | EMOM | Thrusters | 10 | 10 min | None | Squeeze glutes at the top | | Circuit Training | Push-Ups | 15 | 3 | 60 sec | Elbows tucked | | Plyometric Workout | Box Jumps | 10 | 4 | 1 min | Land softly | | Resistance Band Blast | Band Squats | 15 | 3 | 60 sec | Core tight |

Cool-Down (3-5 minutes)

1. Static Stretching (3-5 minutes)
   • Hamstring Stretch: 30 seconds each leg
   • Quad Stretch: 30 seconds each leg
   • Shoulder Stretch: 30 seconds each arm
   • Child's Pose: 1 minute

Complete in: 30-45 minutes

Conclusion

These advanced full-body workouts are designed to challenge you and keep your training fresh. Incorporate these routines into your schedule 2-3 times a week, allowing for proper recovery and adaptation. As you progress, consider increasing weights, reducing rest times, or adding more complex variations to keep pushing your limits.

For personalized coaching and real-time feedback, explore our live 1-on-1 training sessions to elevate your fitness journey even further.