How to Build an Effective 45-Minute Full Body Workout for Advanced Lifters

For advanced lifters, finding a workout that efficiently targets all major muscle groups while fitting into a busy schedule can be a challenge. With only 45 minutes to spare, you want to ensure every minute counts. This guide will help you craft a powerful full body workout that maximizes strength gains and keeps your training fresh.

Quick Stats:

• Total Time: 45 minutes
• Equipment Needed: Barbell, dumbbells, resistance bands, exercise mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600 calories depending on intensity

Warm-Up (5 minutes)

Start with a dynamic warm-up to prepare your muscles and joints for the workout ahead.

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Leg Swings: 30 seconds each leg
3. High Knees: 1 minute
4. Bodyweight Squats: 1 minute
5. Lunge with a Twist: 1 minute

Full Body Workout Routine

1. Barbell Squat

• Reps: 8-10
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use bodyweight squats for a lighter option; increase weight for advanced lifters.

2. Push-Ups (Weighted or Standard)

• Reps: 10-15
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Maintain a straight line from head to heels.
• Modification: Perform on knees for easier version; elevate feet for harder version.

3. Bent-Over Row (Dumbbell or Barbell)

• Reps: 8-12
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Squeeze your shoulder blades together at the top.
• Modification: Use lighter weights for an easier version; increase weight for advanced lifters.

4. Deadlifts (Barbell or Dumbbell)

• Reps: 6-8
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips.
• Modification: Use kettlebell deadlifts for a lighter option; increase weight for advanced lifters.

5. Plank to Push-Up

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight as you transition.
• Modification: Drop to your knees for an easier version; add a shoulder tap for a harder version.

6. Resistance Band Lateral Walks

• Reps: 15 steps each direction
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep tension on the band and step wide.
• Modification: Use a lighter resistance band; increase band resistance for advanced lifters.

7. Burpees

• Reps: 10-12
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Jump explosively and land softly.
• Modification: Step back instead of jumping for an easier version; add a push-up for a harder version.

Cool-Down (3-5 minutes)

Finish with a cool-down to help your body recover.

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

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|---------| | Barbell Squat | 8-10 | 3 | 60 sec | | Push-Ups | 10-15 | 3 | 60 sec | | Bent-Over Row | 8-12 | 3 | 60 sec | | Deadlifts | 6-8 | 3 | 60 sec | | Plank to Push-Up | 30 sec | 3 | 30 sec | | Resistance Band Lateral Walks | 15 steps | 3 | 30 sec | | Burpees | 10-12 | 3 | 60 sec |

Complete in: 45 minutes

Conclusion

With this structured 45-minute full body workout, advanced lifters can effectively challenge themselves without sacrificing time or space. Aim to perform this workout 2-3 times per week, allowing for adequate recovery between sessions. As you progress, consider increasing weights or adding variations to keep your routine dynamic.

For personalized coaching and real-time feedback, consider signing up for a session with one of our certified trainers.