Best 5 Full Body Weightlifting Routines for Advanced Lifters

As an advanced lifter, you may find yourself in a plateau or simply looking for fresh, challenging workouts to push your limits. Full body weightlifting routines can be an effective way to maximize your strength gains while saving time. With limited gym hours or the need for efficient home workouts, these routines are designed to fit into your busy schedule while delivering results. Let’s break down the best five full body weightlifting routines for advanced lifters.

Quick Stats Box

• Total Time: 45-60 minutes (including warm-up and cool-down)
• Equipment Needed: Barbell, dumbbells, resistance bands, and a bench (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600 calories depending on intensity

Routine 1: Heavy Compound Lifts

Warm-Up (5 minutes)

• Dynamic Stretching: Arm circles, leg swings, torso twists (1 minute each)

Workout

1. Barbell Squat

   • 6 reps
   • 4 sets
   • 2 minutes rest
   • Form Cue: Keep your chest up and drive through your heels.
   • Modification: Goblet squat with a dumbbell.

2. Deadlift

   • 6 reps
   • 4 sets
   • 2 minutes rest
   • Form Cue: Keep the bar close to your body as you lift.
   • Modification: Romanian deadlift with dumbbells.

3. Bench Press

   • 6 reps
   • 4 sets
   • 2 minutes rest
   • Form Cue: Squeeze your shoulder blades together at the bottom.
   • Modification: Push-ups with feet elevated.

Cool Down (3-5 minutes)

• Static Stretching: Focus on hamstrings, quads, chest, and shoulders.

Complete in: 50 minutes

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Routine 2: Superset Strength

Warm-Up (5 minutes)

• Dynamic Stretching: High knees, butt kicks, arm swings (1 minute each)

Workout

1. Pull-Up

   • 8 reps
   • 4 sets
   • 1 minute rest
   • Form Cue: Engage your lats as you pull up.
   • Modification: Assisted pull-ups with bands.

2. Dumbbell Thrusters

   • 10 reps
   • 4 sets
   • 1 minute rest
   • Form Cue: Drive through your heels and extend overhead.
   • Modification: Bodyweight squat to overhead press.

3. Barbell Row

   • 8 reps
   • 4 sets
   • 1 minute rest
   • Form Cue: Keep your back straight and pull to your waist.
   • Modification: Dumbbell bent-over row.

Cool Down (3-5 minutes)

• Static Stretching: Focus on back, arms, and legs.

Complete in: 45 minutes

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Routine 3: Volume Training

Warm-Up (5 minutes)

• Dynamic Stretching: Lunges with a twist, arm circles (1 minute each)

Workout

1. Leg Press

   • 12 reps
   • 5 sets
   • 1.5 minutes rest
   • Form Cue: Push through your heels and don’t lock your knees.
   • Modification: Bodyweight squats.

2. Incline Dumbbell Press

   • 12 reps
   • 5 sets
   • 1.5 minutes rest
   • Form Cue: Keep elbows at a 45-degree angle to your body.
   • Modification: Floor press.

3. Weighted Plank

   • 30 seconds
   • 5 sets
   • 1 minute rest
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Kneeling plank.

Cool Down (3-5 minutes)

• Static Stretching: Focus on core, arms, and legs.

Complete in: 55 minutes

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Routine 4: Circuit Training

Warm-Up (5 minutes)

• Dynamic Stretching: Jumping jacks, arm swings, leg swings (1 minute each)

Workout

1. Kettlebell Swings

   • 15 reps
   • 4 sets
   • 1 minute rest
   • Form Cue: Hinge at the hips and snap your hips forward.
   • Modification: Dumbbell swings.

2. Push-Up to Renegade Row

   • 10 reps (5 per side)
   • 4 sets
   • 1 minute rest
   • Form Cue: Keep your hips level as you row.
   • Modification: Knee push-ups.

3. Box Jumps

   • 10 reps
   • 4 sets
   • 1 minute rest
   • Form Cue: Land softly and use your arms for momentum.
   • Modification: Step-ups.

Cool Down (3-5 minutes)

• Static Stretching: Focus on legs, chest, and back.

Complete in: 50 minutes

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Routine 5: Powerlifting Focus

Warm-Up (5 minutes)

• Dynamic Stretching: High kicks, shoulder rolls (1 minute each)

Workout

1. Squat Clean

   • 5 reps
   • 4 sets
   • 2 minutes rest
   • Form Cue: Keep the bar close to your body and catch it in a squat.
   • Modification: Power cleans with lighter weights.

2. Snatch

   • 5 reps
   • 4 sets
   • 2 minutes rest
   • Form Cue: Pull the weight explosively and catch it overhead.
   • Modification: Hang snatch with lighter weights.

3. Overhead Press

   • 5 reps
   • 4 sets
   • 2 minutes rest
   • Form Cue: Keep your core tight and press directly overhead.
   • Modification: Seated dumbbell press.

Cool Down (3-5 minutes)

• Static Stretching: Focus on shoulders, arms, and legs.

Complete in: 60 minutes

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Conclusion

These five full body weightlifting routines are designed to challenge advanced lifters, enhance strength, and keep workouts fresh. Each routine provides a balanced approach, targeting multiple muscle groups for maximum efficiency. To see continued progress, aim to incorporate these routines into your weekly training schedule, ensuring to allow for adequate recovery time.

For personalized coaching and real-time feedback during your workouts, consider the benefits of live 1-on-1 training with certified trainers.