The Best 10 Full Body Strength Training Exercises for Advanced Lifters

As an advanced lifter, you know that a well-rounded strength training routine is crucial for continued progress and muscle growth. However, finding effective full body exercises that challenge your strength while fitting into your busy schedule can be daunting. If you're tired of your same old routine and looking to take your training to the next level, this guide is for you.

Quick Stats Box:

• Total Time: 30-40 minutes
• Equipment Needed: Dumbbells, barbell, kettlebell, resistance bands
• Difficulty Level: Advanced
• Calories Burned Estimate: Approximately 300-500 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for the intense workout ahead with these dynamic movements:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds each leg)
3. Bodyweight Squats: 1 minute (slow and controlled)
4. Lateral Lunges: 1 minute (30 seconds each side)
5. High Knees: 1 minute (30 seconds at a moderate pace)

Full Body Strength Exercises

1. Barbell Deadlift

• Reps: 8-10
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Keep your back straight and shoulders back.
• Modification: Use dumbbells for a lighter version.

2. Kettlebell Swing

• Reps: 15-20
• Sets: 4
• Rest: 45 seconds between sets
• Form Cue: Hinge at the hips, not the knees, and squeeze your glutes at the top.
• Modification: Reduce weight for beginners.

3. Push-Up with Row (Renegade Row)

• Reps: 10-12 (each arm)
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees for an easier version.

4. Bulgarian Split Squat

• Reps: 10-12 (each leg)
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your front knee over your ankle.
• Modification: Use bodyweight only for beginners.

5. Pull-Up (Assisted or Unassisted)

• Reps: 6-8
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Engage your lats and pull your chest to the bar.
• Modification: Use a resistance band for assistance.

6. Barbell Overhead Press

• Reps: 8-10
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight and avoid arching your back.
• Modification: Use dumbbells for a lighter version.

7. Kettlebell Goblet Squat

• Reps: 12-15
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Hold the kettlebell close to your chest and squat low.
• Modification: Perform bodyweight squats for less intensity.

8. Plank to Push-Up

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels throughout the movement.
• Modification: Drop to your knees for an easier version.

9. Dumbbell Thruster

• Reps: 10-12
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Perform a full squat before pressing the weights overhead.
• Modification: Use lighter weights or no weights.

10. Medicine Ball Slams

• Reps: 15-20
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Engage your core and slam the ball down with power.
• Modification: Use a lighter ball or perform without a ball.

Exercise Summary Table

| Exercise | Reps | Sets | Rest Time | |------------------------------|-----------|------|------------| | Barbell Deadlift | 8-10 | 4 | 60 seconds | | Kettlebell Swing | 15-20 | 4 | 45 seconds | | Push-Up with Row | 10-12 | 3 | 60 seconds | | Bulgarian Split Squat | 10-12 | 3 | 60 seconds | | Pull-Up | 6-8 | 4 | 90 seconds | | Barbell Overhead Press | 8-10 | 4 | 60 seconds | | Kettlebell Goblet Squat | 12-15 | 3 | 60 seconds | | Plank to Push-Up | 10-12 | 3 | 45 seconds | | Dumbbell Thruster | 10-12 | 3 | 60 seconds | | Medicine Ball Slams | 15-20 | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches:

1. Child's Pose: 1 minute
2. Cobra Stretch: 30 seconds
3. Standing Quad Stretch: 30 seconds (each leg)
4. Seated Forward Bend: 1 minute

Complete in: 30-40 minutes

Conclusion

Incorporate these ten full body strength exercises into your routine 2-3 times a week for optimal results. As you progress, consider increasing weights or reps to continue challenging yourself. For personalized coaching and real-time feedback, check out HipTrain's live sessions with certified trainers.