Best Full Body Workouts for Advanced Lifters: 5 Killer Routines

As an advanced lifter, you know the importance of keeping your workouts fresh and challenging. Full body workouts can be a great way to maximize muscle growth and strength, but they can also be a source of monotony if not varied properly. If you're struggling to find routines that push your limits and yield results, you’re not alone. Let’s dive into five killer full body workouts designed specifically for experienced lifters like you.

Quick Stats Box

• Total Time: 50-60 minutes
• Equipment Needed: Barbell, dumbbells, kettlebell, resistance bands, pull-up bar
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600 per session, depending on intensity

Workout 1: Barbell Complex

Warm-Up (5 minutes)

• Jumping Jacks: 1 minute
• Dynamic Lunges: 10 reps per leg
• Arm Circles: 30 seconds forward, 30 seconds backward

Main Workout

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|------------|------|-------------------|-----------------------------------|-----------------------------------| | Barbell Deadlift | 8 reps | 4 | 60 seconds | Keep back straight, hinge at hips | Use dumbbells for lighter weight | | Barbell Front Squat | 10 reps | 4 | 60 seconds | Elbows high, chest up | Goblet squat with a kettlebell | | Barbell Overhead Press| 8 reps | 4 | 60 seconds | Engage core, press straight up | Seated dumbbell press | | Barbell Bent-Over Row | 10 reps | 4 | 60 seconds | Pull to the waist, keep back flat | Single-arm dumbbell row | | Barbell Clean | 6 reps | 4 | 60 seconds | Explode from the hips, catch low | Kettlebell swing |

Cool-Down (3-5 minutes)

• Static Hamstring Stretch: 30 seconds per leg
• Child's Pose: 1 minute
• Shoulder Stretch: 30 seconds per arm

Complete in: 55 minutes

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Workout 2: Bodyweight Blitz

Warm-Up (5 minutes)

• High Knees: 1 minute
• Arm Swings: 1 minute
• Leg Swings: 1 minute per leg

Main Workout

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|------------|------|-------------------|-----------------------------------|-----------------------------------| | Burpees | 45 seconds | 4 | 30 seconds | Jump high, land softly | Step back instead of jumping | | Push-Ups | 30 seconds | 4 | 30 seconds | Elbows at 45 degrees | Knee push-ups | | Air Squats | 45 seconds | 4 | 30 seconds | Keep weight in heels | Box squats | | Mountain Climbers | 30 seconds | 4 | 30 seconds | Drive knees toward chest | Slow down for easier pace | | Plank to Push-Up | 30 seconds | 4 | 30 seconds | Keep body straight, core tight | Hold plank instead of moving |

Cool-Down (3-5 minutes)

• Cobra Stretch: 1 minute
• Seated Forward Bend: 1 minute
• Figure Four Stretch: 30 seconds per leg

Complete in: 50 minutes

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Workout 3: Kettlebell Circuit

Warm-Up (5 minutes)

• Arm Crosses: 1 minute
• Hip Circles: 1 minute
• Torso Twists: 1 minute

Main Workout

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|------------|------|-------------------|-----------------------------------|-----------------------------------| | Kettlebell Swing | 15 reps | 4 | 45 seconds | Hinge at hips, snap hips forward | Use lighter kettlebell | | Kettlebell Goblet Squat| 12 reps | 4 | 45 seconds | Keep elbows inside knees | Bodyweight squat | | Kettlebell Snatch | 8 reps per side | 4 | 45 seconds | Pull high, punch overhead | Kettlebell clean | | Kettlebell Turkish Get-Up | 5 reps per side | 4 | 45 seconds | Move slowly, keep eye on kettlebell| Bodyweight version | | Kettlebell Deadlift | 10 reps | 4 | 45 seconds | Keep back straight, engage glutes | Dumbbell deadlift |

Cool-Down (3-5 minutes)

• Pigeon Pose: 30 seconds per leg
• Standing Quad Stretch: 30 seconds per leg
• Seated Side Bend: 30 seconds per side

Complete in: 60 minutes

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Workout 4: Resistance Band Power

Warm-Up (5 minutes)

• Resistance Band Lateral Walks: 1 minute
• Arm Raises with Band: 1 minute
• Leg Swings with Band: 1 minute

Main Workout

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|------------|------|-------------------|-----------------------------------|-----------------------------------| | Resistance Band Squat | 12 reps | 4 | 45 seconds | Tension in band, sit back | Bodyweight squat | | Resistance Band Row | 10 reps | 4 | 45 seconds | Squeeze shoulder blades | Seated row with band | | Resistance Band Chest Press | 10 reps | 4 | 45 seconds | Keep elbows slightly bent | Floor press with band | | Resistance Band Deadlift| 10 reps | 4 | 45 seconds | Drive through heels | Dumbbell deadlift | | Resistance Band Overhead Press | 8 reps | 4 | 45 seconds | Press straight up, engage core | Seated band press |

Cool-Down (3-5 minutes)

• Standing Forward Bend: 1 minute
• Cat-Cow Stretch: 1 minute
• Neck Stretch: 30 seconds per side

Complete in: 55 minutes

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Workout 5: Hybrid Strength

Warm-Up (5 minutes)

• Jump Rope or High Knees: 1 minute
• Dynamic Hip Openers: 1 minute
• Walking Lunges: 1 minute

Main Workout

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|------------|------|-------------------|-----------------------------------|-----------------------------------| | Barbell Back Squat | 8 reps | 4 | 60 seconds | Drive through heels, chest up | Goblet squat | | Pull-Ups | 6-10 reps | 4 | 60 seconds | Full extension at the bottom | Assisted pull-ups | | Dumbbell Bench Press | 10 reps | 4 | 60 seconds | Keep wrists straight | Floor press with dumbbells | | Barbell Romanian Deadlift | 10 reps | 4 | 60 seconds | Keep back straight, hinge at hips | Dumbbell RDL | | Plank with Shoulder Taps | 30 seconds | 4 | 60 seconds | Keep hips stable, tap shoulder | Plank on knees |

Cool-Down (3-5 minutes)

• Seated Hamstring Stretch: 30 seconds per leg
• Child's Pose: 1 minute
• Shoulder Stretch: 30 seconds per arm

Complete in: 60 minutes

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Conclusion

These five full body workouts are designed to challenge even the most advanced lifters. Incorporate them into your routine to stimulate muscle growth, enhance strength, and keep your training fresh. Aim to complete these workouts 2-3 times a week, ensuring you have rest days in between for optimal recovery.

Next Steps

Consider pairing these routines with personalized coaching from certified trainers who can provide real-time feedback and help you fine-tune your form.