Best Full Body Strength Training Routines for Advanced Lifters

As an advanced lifter, you might find yourself plateauing or seeking new challenges in your strength training routine. With busy schedules and limited time, it can be tough to keep your workouts effective and engaging. This workout is designed specifically for advanced lifters who want to maximize their strength gains in a compact, efficient format.

Quick Stats:

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: Barbell, dumbbells, resistance bands, and a mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 Minutes)

Engage your muscles and prepare your body for the workout ahead. Perform each exercise for 1 minute.

1. Jumping Jacks

   • Get your heart rate up.

2. Arm Circles

   • 30 seconds forward, 30 seconds backward.

3. Bodyweight Squats

   • Focus on proper depth and form.

4. Leg Swings

   • 30 seconds each leg, front to back.

5. High Knees

   • Drive your knees towards your chest.

Full Body Strength Training Routine

1. Barbell Squats

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep your chest up and back straight, pushing through your heels.
• Modification: Use a lighter weight or perform bodyweight squats.

2. Dumbbell Bench Press

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Press the weights straight up, squeezing at the top for 2 seconds.
• Modification: Use lighter dumbbells or perform incline push-ups.

3. Deadlifts (Conventional or Romanian)

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep the bar close to your body and hinge at the hips.
• Modification: Use dumbbells instead of a barbell.

4. Bent-Over Rows

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep your back flat and pull the weights toward your lower rib cage.
• Modification: Use a resistance band for resistance.

5. Plank to Push-Up

• Reps: 10-12
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Engage your core and maintain a straight line from head to heels.
• Modification: Perform plank on knees.

6. Dumbbell Shoulder Press

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep elbows slightly in front of your body and press overhead.
• Modification: Use lighter weights or perform seated dumbbell presses.

7. Box Jumps (or Step-Ups)

• Reps: 10-12
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Land softly with knees slightly bent, focusing on control.
• Modification: Use a lower box or perform step-ups.

Workout Summary Table

| Exercise | Reps | Sets | Rest | Modification | |----------------------------|--------|------|------------|-----------------------------| | Barbell Squats | 8-10 | 4 | 90 seconds | Bodyweight Squats | | Dumbbell Bench Press | 8-10 | 4 | 90 seconds | Incline Push-Ups | | Deadlifts | 8-10 | 4 | 90 seconds | Dumbbell Deadlifts | | Bent-Over Rows | 8-10 | 4 | 90 seconds | Resistance Band Rows | | Plank to Push-Up | 10-12 | 3 | 60 seconds | Plank on Knees | | Dumbbell Shoulder Press | 8-10 | 4 | 90 seconds | Seated Dumbbell Press | | Box Jumps | 10-12 | 3 | 60 seconds | Step-Ups |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to promote recovery.

1. Child’s Pose - 1 minute
2. Standing Quad Stretch - 30 seconds each leg
3. Seated Forward Bend - 1 minute
4. Shoulder Stretch - 30 seconds each arm

Complete in: Approximately 30-35 minutes.

Conclusion

This advanced full-body strength training routine is designed to push your limits while fitting into a busy schedule. Incorporate this workout 2-3 times a week, ensuring to take rest days in between for optimal recovery. As you progress, consider increasing weights or adding more sets to further challenge yourself.

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