Best Full Body Workouts for Advanced Lifters: Challenge Yourself in 2026

As an advanced lifter, you’ve already conquered the basics and are ready to push your limits further. However, finding workouts that continuously challenge you can be tough. You may feel like you've hit a plateau, or perhaps you're struggling to find the time for a comprehensive workout that works your entire body effectively. This guide presents the best full-body workouts designed specifically for experienced lifters looking to elevate their training routine in 2026.

Quick Stats Box:

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Barbell, dumbbells, resistance bands, pull-up bar
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-450 calories depending on intensity

Warm-Up (5 Minutes)

To prepare your body for the intensity to come, perform the following dynamic stretches and movements:

1. Arm Circles: 1 minute (30 seconds each direction)

   • Stand tall and make small circles with your arms, gradually increasing the size.

2. Leg Swings: 1 minute (30 seconds each leg)

   • Hold onto a wall or sturdy surface and swing one leg forward and backward.

3. Bodyweight Squats: 1 minute (15 reps)

   • Stand with feet shoulder-width apart, lower your hips back and down, and return to standing.

4. Inchworms: 1 minute (5 reps)

   • Stand tall, bend at the waist to touch the floor, walk your hands out to a plank, and walk back.

5. Dynamic Lunges: 1 minute (5 reps each leg)

   • Step forward into a lunge, alternating legs, and reach your arms overhead.

Advanced Full Body Workout Routine

1. Barbell Deadlift

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep your back straight and push through your heels.
• Modification: Use dumbbells for a lighter load or perform Romanian deadlifts for a focus on hamstrings.

2. Pull-Ups (Wide Grip)

• Reps: 6-8
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Engage your lats and avoid swinging your body.
• Modification: Use resistance bands for assistance or perform inverted rows.

3. Barbell Squat

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep your chest up and knees aligned with your toes.
• Modification: Front squats with a lighter weight or goblet squats with a dumbbell.

4. Dumbbell Bench Press

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Press the weights straight up and control the descent.
• Modification: Use lighter weights or perform push-ups.

5. Kettlebell Swings

• Reps: 12-15
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Hinge at the hips and snap your hips forward to propel the kettlebell.
• Modification: Use a lighter kettlebell or perform bodyweight good mornings.

6. Plank to Push-Up

• Duration: 30 seconds
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight and body in a straight line.
• Modification: Perform on your knees for a modified plank.

7. Burpees

• Reps: 10-12
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Jump explosively and land softly to reduce impact.
• Modification: Step back into a plank instead of jumping.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | |------------------------|--------|------|------------| | Barbell Deadlift | 8-10 | 4 | 90 seconds | | Pull-Ups (Wide Grip) | 6-8 | 4 | 90 seconds | | Barbell Squat | 8-10 | 4 | 90 seconds | | Dumbbell Bench Press | 8-10 | 4 | 90 seconds | | Kettlebell Swings | 12-15 | 4 | 90 seconds | | Plank to Push-Up | 30 sec | 3 | 60 seconds | | Burpees | 10-12 | 3 | 60 seconds |

Cool-Down (3-5 Minutes)

To aid recovery, spend a few minutes stretching the major muscle groups:

1. Standing Quad Stretch: 30 seconds each leg
2. Chest Stretch: 30 seconds
3. Hamstring Stretch: 30 seconds each leg
4. Child's Pose: 1 minute

Complete in: Approximately 30-40 minutes.

Conclusion and Next Steps

This advanced full-body workout routine is designed to push your limits and challenge your strength, endurance, and coordination. Aim to incorporate this workout 2-3 times a week, ensuring you have rest days in between to allow for recovery. As you progress, consider increasing weights or adding more challenging variations of each exercise to continue your development.

For personalized guidance and real-time feedback on your form, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain.