Best Full Body Workouts for Advanced Lifters: Ranking the Top 5

As an experienced lifter, you know the importance of variety in your training regimen to avoid plateaus and maintain progress. But finding advanced full body workouts that truly challenge you can be a daunting task. Whether you're pressed for time or simply want to maximize your gains, these five full body workouts are designed to elevate your routine and push your limits.

Quick Stats Box

• Total Time: 45-60 minutes
• Equipment Needed: Dumbbells, kettlebell, resistance bands, pull-up bar (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600 calories, depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
2. Bodyweight Squats: 1 minute (15 reps)
3. High Knees: 1 minute (30 seconds)
4. Lateral Lunges: 1 minute (10 reps per side)
5. Plank Shoulder Taps: 1 minute (30 seconds)

Top 5 Advanced Full Body Workouts

1. Complex Circuit

• Deadlift to Press: 10 reps

  • Sets: 4 sets
  • Rest: 60 seconds between sets
  • Form Cue: Keep your back straight and engage your glutes.
  • Modification: Use lighter weights for a reduced challenge.

• Push-Ups with Shoulder Taps: 10 reps

  • Sets: 4 sets
  • Rest: 60 seconds
  • Form Cue: Tap your shoulder without rotating your hips.
  • Modification: Drop to your knees.

• Kettlebell Swings: 15 reps

  • Sets: 4 sets
  • Rest: 60 seconds
  • Form Cue: Hinge at your hips and squeeze your glutes at the top.
  • Modification: Use a lighter kettlebell or perform bodyweight squats.

2. Pyramid Workout

• Burpees: 5-10 reps (increase by 1 each round)

  • Sets: 5 sets
  • Rest: 45 seconds
  • Form Cue: Jump explosively and land softly.
  • Modification: Step back instead of jumping.

• Pull-Ups (or Assisted Pull-Ups): 5-10 reps

  • Sets: 5 sets
  • Rest: 45 seconds
  • Form Cue: Engage your lats and pull your chest to the bar.
  • Modification: Use a resistance band for assistance.

3. Tabata Style Workout

• Jump Squats: 20 seconds on, 10 seconds off (8 rounds)

  • Sets: 1 set
  • Rest: 1 minute after the set
  • Form Cue: Land softly and keep your knees behind your toes.
  • Modification: Perform regular squats without the jump.

• Push Press: 20 seconds on, 10 seconds off (8 rounds)

  • Sets: 1 set
  • Rest: 1 minute
  • Form Cue: Drive through your heels and keep your core tight.
  • Modification: Use lighter weights.

4. EMOM (Every Minute on the Minute)

• Minute 1: 10 Thrusters (Dumbbells or Barbell)
• Minute 2: 10 Box Jumps or Step-Ups
• Minute 3: 10 Renegade Rows
• Repeat for 5 rounds
  • Rest: As needed between rounds
  • Form Cue: Maintain a neutral spine throughout the exercises.
  • Modification: Reduce reps or perform step-ups instead of box jumps.

5. Full Body Superset

• Dumbbell Bench Press: 10 reps

  • Sets: 4 sets
  • Rest: 60 seconds
  • Form Cue: Press straight up and control on the way down.
  • Modification: Use a floor press if a bench is unavailable.

• Single-Arm Dumbbell Row: 10 reps per side

  • Sets: 4 sets
  • Rest: 60 seconds
  • Form Cue: Keep your elbow close to your body.
  • Modification: Perform bent-over rows with both arms.

Cool-Down (3-5 Minutes)

1. Standing Forward Bend: 1 minute
2. Seated Hamstring Stretch: 1 minute (30 seconds per leg)
3. Child's Pose: 1 minute
4. Cat-Cow Stretch: 1 minute (30 seconds)

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------------|-------------------|------|-------------| | Deadlift to Press | 10 reps | 4 | 60 seconds | | Push-Ups with Shoulder Taps | 10 reps | 4 | 60 seconds | | Kettlebell Swings | 15 reps | 4 | 60 seconds | | Burpees | 5-10 reps | 5 | 45 seconds | | Pull-Ups | 5-10 reps | 5 | 45 seconds | | Jump Squats | 20 seconds on/off | 8 | 10 seconds | | Push Press | 20 seconds on/off | 8 | 10 seconds | | EMOM | 10 reps | 5 | As needed | | Dumbbell Bench Press | 10 reps | 4 | 60 seconds | | Single-Arm Dumbbell Row | 10 reps per side | 4 | 60 seconds |

Complete in: Approximately 45-60 minutes.

Conclusion

These advanced full body workouts will keep your routine fresh and challenging, ensuring you continue to make gains in strength and endurance. Mix and match these workouts throughout your week, aiming for 3-4 sessions with rest days in between.

For personalized coaching and real-time feedback to ensure you're maximizing your workouts, consider HipTrain's live 1-on-1 sessions.