How to Structure a 45-Minute Full Body Workout for Advanced Lifters

As an advanced lifter, you understand the importance of maximizing your workout efficiency, especially when time is tight. Whether you're facing a busy schedule or just looking to break through a plateau, structuring a 45-minute full-body workout can help you achieve your goals without compromising intensity or results.

Quick Stats Box

• Total Time: 45 minutes
• Equipment Needed: Barbell, dumbbells, resistance bands (optional), yoga mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 500-700 calories depending on intensity

Warm-Up (5 Minutes)

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

1. Jumping Jacks: 1 minute
   • Form Cue: Keep your arms straight and land softly on your feet.
2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your core tight and move your arms in a controlled manner.
3. Bodyweight Squats: 1 minute
   • Form Cue: Push your hips back and keep your chest up.
4. High Knees: 1 minute
   • Form Cue: Drive your knees up to hip level.
5. Leg Swings: 1 minute (30 seconds per leg)
   • Form Cue: Keep your upper body stable while swinging your leg forward and backward.

Workout Structure

Exercise List

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------------|-------------|--------|--------------------|------------------------------------------|------------------------------------| | Barbell Squats | 8-10 reps | 4 sets | 60 seconds between | Keep your weight in your heels. | Bodyweight squats | | Dumbbell Bench Press | 8-10 reps | 4 sets | 60 seconds between | Squeeze at the top for 2 seconds. | Push-ups | | Bent-Over Barbell Rows | 8-10 reps | 4 sets | 60 seconds between | Keep your back straight and hinge at hips.| Dumbbell rows | | Romanian Deadlifts | 8-10 reps | 4 sets | 60 seconds between | Lower the barbell while keeping your back flat. | Single-leg deadlifts | | Plank to Push-Up | 30 seconds | 3 sets | 45 seconds between | Keep your body in a straight line. | Knee push-ups | | Resistance Band Lateral Walk| 10 steps each way | 3 sets | 45 seconds between | Maintain tension in the band throughout. | Side lunges | | Burpees | 10 reps | 3 sets | 45 seconds between | Jump explosively at the top. | Step back instead of jumping |

Complete in: 45 minutes

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to promote recovery.

1. Standing Forward Bend: Hold for 30 seconds
   • Form Cue: Reach for your toes, keeping your knees slightly bent.
2. Child's Pose: Hold for 1 minute
   • Form Cue: Relax your shoulders and breathe deeply.
3. Seated Hamstring Stretch: Hold for 30 seconds each leg
   • Form Cue: Keep your back straight while reaching for your toes.
4. Cat-Cow Stretch: 1 minute
   • Form Cue: Move smoothly between the two positions, focusing on your breath.

Conclusion

This structured 45-minute full-body workout is designed specifically for advanced lifters who need to maximize their training efficiency. Aim to complete this workout 3 times a week with rest days in between to allow for muscle recovery and growth. As you progress, consider adding weight, increasing reps, or reducing rest times to continue challenging your body.

For those looking for personalized coaching and real-time feedback, explore our live 1-on-1 sessions with certified trainers who can help you refine your form and keep you accountable.