Best 5 Full Body Workouts for Advanced Lifters Looking to Break Plateaus

As an advanced lifter, you've likely experienced the frustration of hitting a plateau. With limited time and space, it can be challenging to find effective full-body workouts that push your limits and help you break through those barriers. The good news? You can achieve significant gains with targeted routines designed for advanced lifters. In this article, we'll explore five powerful full-body workouts that are efficient, effective, and perfect for your home setup.

Quick Stats Box

• Total Time: 30-40 minutes
• Equipment Needed: Resistance bands, dumbbells (10-25 lbs), pull-up bar (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prep your muscles and joints. Spend about 30 seconds on each exercise:

1. Arm Circles – Small to large circles.
2. Leg Swings – Forward and sideways.
3. High Knees – Drive your knees up to your chest.
4. Bodyweight Squats – Focus on depth and form.
5. Inchworms – Walk your hands out to a plank and back.

Workout 1: Complex Circuit

Complete in: 35 minutes

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------------|-----------------------|----------|-------------------|---------------------------------|---------------------------------------| | Dumbbell Thrusters | 10 reps | 4 sets | 60 seconds | Keep your core tight. | Bodyweight Squats | | Pull-Ups (or Band Pull-Ups) | 8-10 reps | 4 sets | 60 seconds | Control the negative. | Assisted Pull-Ups | | Dumbbell Deadlifts | 12 reps | 4 sets | 60 seconds | Hinge at the hips, not the back.| Single-leg Deadlifts (bodyweight) | | Push-Ups | 12-15 reps | 4 sets | 60 seconds | Elbows close to your body. | Knee Push-Ups | | Plank to Row | 8-10 reps each side | 4 sets | 60 seconds | Keep your hips stable. | Plank Hold (30 seconds) |

Workout 2: High-Intensity Interval Training (HIIT)

Complete in: 30 minutes

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-----------------------------|-----------------------|----------|-------------------|---------------------------------|---------------------------------------| | Burpees | 30 seconds | 5 sets | 30 seconds | Land softly, explode up. | Step back instead of jumping | | Kettlebell Swings | 30 seconds | 5 sets | 30 seconds | Hinge at hips, use your legs. | Bodyweight Good Mornings | | Mountain Climbers | 30 seconds | 5 sets | 30 seconds | Drive knees toward chest. | Slow tempo mountain climbers | | Jump Squats | 30 seconds | 5 sets | 30 seconds | Land quietly and with control. | Bodyweight Squats |

Workout 3: Strength Supersets

Complete in: 40 minutes

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------------|-----------------------|----------|-------------------|---------------------------------|---------------------------------------| | Barbell Squats | 8-10 reps | 4 sets | 90 seconds | Keep your chest up. | Dumbbell Goblet Squats | | Bench Press (or Dumbbell Press) | 8-10 reps | 4 sets | 90 seconds | Press straight up, not back. | Floor Press | | Bent-Over Rows | 10-12 reps | 4 sets | 90 seconds | Keep your back flat. | Single-arm Dumbbell Rows | | Overhead Dumbbell Press | 8-10 reps | 4 sets | 90 seconds | Control the weight overhead. | Seated Dumbbell Press |

Workout 4: Plyometric Power

Complete in: 30 minutes

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------------|-----------------------|----------|-------------------|---------------------------------|---------------------------------------| | Box Jumps | 10 reps | 4 sets | 60 seconds | Land softly on the box. | Step-ups instead of jumps | | Plyo Push-Ups | 8-10 reps | 4 sets | 60 seconds | Push explosively off the ground.| Regular Push-Ups | | Lateral Bounds | 10 reps each side | 4 sets | 60 seconds | Stay low, land softly. | Step side to side | | Tuck Jumps | 8-10 reps | 4 sets | 60 seconds | Bring knees to chest. | Jumping Jacks |

Workout 5: Core & Stability

Complete in: 30 minutes

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-----------------------------|-----------------------|----------|-------------------|---------------------------------|---------------------------------------| | Plank Hold | 1 minute | 3 sets | 45 seconds | Keep your body straight. | Knee Plank | | Russian Twists | 20 reps (10 each side)| 3 sets | 45 seconds | Rotate your torso, not just arms.| Feet on the ground | | Side Plank | 30 seconds each side | 3 sets | 45 seconds | Keep your body in a straight line.| Knees on the ground | | Stability Ball Rollouts | 10 reps | 3 sets | 45 seconds | Control the rollout. | Wall Rollouts |

Cool-Down (3-5 Minutes)

Finish with static stretches to promote flexibility and recovery:

1. Hamstring Stretch – 30 seconds each side.
2. Chest Stretch – 30 seconds.
3. Child's Pose – 1 minute.
4. Figure Four Stretch – 30 seconds each side.

Conclusion

These five full-body workouts are designed specifically for advanced lifters looking to break through plateaus. They emphasize strength, power, and endurance while requiring minimal equipment and space. Incorporate these routines into your training schedule, aiming for 3-4 sessions per week with rest days in between.

Consider tracking your progress and adjusting weights or reps as you improve. If you want real-time feedback on your form and technique, personalized coaching sessions with certified trainers can help elevate your performance.