Best Full Body Strength Workouts for Advanced Lifters: 4 Routines to Try

As an advanced lifter, you know the importance of variety in your training to prevent plateaus and keep your workouts engaging. However, finding effective full body strength workouts that challenge your muscles can be a daunting task. You may struggle with balancing intensity and volume while also ensuring proper body engagement. In this article, we present four advanced full body strength workouts designed to push your limits and maximize your results.

Quick Stats Box:

• Total Time: 45-60 minutes per workout
• Equipment Needed: Barbell, dumbbells, resistance bands, or body weight
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories per session

Workout 1: Barbell Complex

Warm-Up (5 min):

• Dynamic stretches: Arm circles, leg swings, torso twists (1 min each)

Main Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|----------|------|--------------------|-----------------------------------|--------------------------------| | Barbell Deadlift | 6 reps | 4 | 90 seconds | Keep your back straight | Use lighter weights | | Barbell Bent-Over Row | 6 reps | 4 | 90 seconds | Squeeze shoulder blades together | Perform with dumbbells | | Barbell Front Squat | 6 reps | 4 | 90 seconds | Keep elbows high | Bodyweight squats | | Barbell Overhead Press | 6 reps | 4 | 90 seconds | Engage your core | Use dumbbells | | Barbell Clean | 6 reps | 4 | 90 seconds | Pull explosively from the ground | Perform with lighter weight |

Cool-Down (3-5 min):

• Static stretches: Hamstring stretch, chest opener, quadriceps stretch (hold each for 30 seconds)

Complete in: 45-50 minutes

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Workout 2: Bodyweight Blast

Warm-Up (5 min):

• Jumping jacks (1 min), high knees (1 min), arm swings (1 min), bodyweight squats (1 min), hip circles (1 min)

Main Workout: | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-------------------------|----------|------|--------------------|-----------------------------------|--------------------------------| | Burpees | 45 sec | 4 | 60 seconds | Land softly, keep your core tight | Step back instead of jump | | Push-Ups | 45 sec | 4 | 60 seconds | Hands shoulder-width apart | Knee push-ups | | Jump Squats | 45 sec | 4 | 60 seconds | Land with soft knees | Bodyweight squats | | Plank to Push-Up | 45 sec | 4 | 60 seconds | Maintain a straight line from head to heels | Perform on knees | | Mountain Climbers | 45 sec | 4 | 60 seconds | Drive knees towards your chest | Slow down the pace |

Cool-Down (3-5 min):

• Child’s pose, seated forward fold, figure-four stretch (hold each for 30 seconds)

Complete in: 45 minutes

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Workout 3: Dumbbell Power Circuit

Warm-Up (5 min):

• Arm circles, leg swings, torso twists (1 min each)

Main Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|----------|------|--------------------|-----------------------------------|--------------------------------| | Dumbbell Thrusters | 10 reps | 4 | 60 seconds | Drive through heels | Perform without weights | | Renegade Rows | 10 reps | 4 | 60 seconds | Keep hips steady | Perform on knees | | Dumbbell Deadlift | 10 reps | 4 | 60 seconds | Keep weights close to your body | Lighter weights | | Dumbbell Chest Press | 10 reps | 4 | 60 seconds | Press straight up | Floor press | | Dumbbell Lateral Lunge | 10 reps | 4 | 60 seconds | Keep knee behind toes | Step back instead of lunging |

Cool-Down (3-5 min):

• Pigeon pose, seated hamstring stretch, standing quadriceps stretch (hold each for 30 seconds)

Complete in: 50-55 minutes

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Workout 4: Resistance Band Full Body

Warm-Up (5 min):

• Arm swings, leg swings, torso twists (1 min each)

Main Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|----------|------|--------------------|-----------------------------------|--------------------------------| | Resistance Band Squats | 12 reps | 4 | 60 seconds | Keep your chest up | Bodyweight squats | | Resistance Band Rows | 12 reps | 4 | 60 seconds | Squeeze shoulder blades together | Use lighter band | | Resistance Band Chest Press| 12 reps | 4 | 60 seconds | Keep elbows at 45-degree angle | Use lighter band | | Resistance Band Deadlifts | 12 reps | 4 | 60 seconds | Keep your back straight | Lighter resistance | | Resistance Band Side Steps| 12 reps | 4 | 60 seconds | Stay low in your squat | Step wider |

Cool-Down (3-5 min):

• Standing forward bend, seated twist, calf stretch (hold each for 30 seconds)

Complete in: 45-50 minutes

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Conclusion

These four advanced full body strength workouts are designed to challenge your muscles and enhance your overall fitness. Incorporate these routines into your training plan 2-3 times a week, ensuring you have rest days in between to allow for recovery. Mix and match these workouts to keep your sessions fresh and engaging.

For further personalized coaching and real-time feedback, consider signing up for HipTrain’s 1-on-1 video training sessions with certified trainers.