The Best 5 Full Body Strength Training Exercises for Advanced Lifters

As an advanced lifter, you know that strength training is about pushing boundaries and maximizing efficiency. However, with busy schedules and the need for effective workouts, finding the right full body exercises that challenge you can be daunting. This guide presents five of the best full body strength training exercises tailored specifically for advanced fitness enthusiasts.

Quick Stats Box:

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: Barbell, dumbbells, and a bench (optional)
• Difficulty: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 minutes)

1. Dynamic Arm Circles - 30 seconds
2. Leg Swings - 30 seconds each leg
3. Bodyweight Squats - 1 minute
4. High Knees - 1 minute
5. Hip Circles - 30 seconds each direction

Full Body Exercises

1. Barbell Deadlift

• Reps: 6-8 reps
• Sets: 4 sets
• Rest: 90 seconds between sets
• Tempo: 2 seconds up, 2 seconds down
• Form Cue: Keep your back flat and drive through your heels.
• Modification: Use dumbbells for a lighter option; increase weight for a challenge.

2. Barbell Thruster

• Reps: 8-10 reps
• Sets: 4 sets
• Rest: 60 seconds between sets
• Tempo: 2 seconds down, 1-second pause at the bottom, 2 seconds up
• Form Cue: Explode from the squat position to press overhead.
• Modification: Use a lighter weight or perform with dumbbells.

3. Pull-Up (Weighted if possible)

• Reps: 6-10 reps
• Sets: 4 sets
• Rest: 90 seconds between sets
• Tempo: 2 seconds up, 1-second pause at the top, 2 seconds down
• Form Cue: Squeeze your shoulder blades together at the top.
• Modification: Use resistance bands for assistance or perform negatives.

4. Bulgarian Split Squat

• Reps: 8-10 reps each leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: 2 seconds down, 1-second pause at the bottom, 2 seconds up
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Perform with body weight only or with a rear foot elevated on a bench.

5. Barbell Bench Press

• Reps: 6-8 reps
• Sets: 4 sets
• Rest: 90 seconds between sets
• Tempo: 2 seconds down, 1-second pause at the bottom, 2 seconds up
• Form Cue: Keep your feet flat and drive through your chest.
• Modification: Use dumbbells or perform floor presses for less strain on the shoulders.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | |----------------------------|-----------|------|-------------| | Barbell Deadlift | 6-8 | 4 | 90 seconds | | Barbell Thruster | 8-10 | 4 | 60 seconds | | Pull-Up | 6-10 | 4 | 90 seconds | | Bulgarian Split Squat | 8-10 each| 3 | 60 seconds | | Barbell Bench Press | 6-8 | 4 | 90 seconds |

Cool-Down (3-5 minutes)

1. Standing Forward Bend - 1 minute
2. Seated Hamstring Stretch - 1 minute each leg
3. Child’s Pose - 1 minute
4. Cat-Cow Stretch - 1 minute

Complete in: 30-35 minutes.

Conclusion

These five full body strength training exercises are designed for advanced lifters looking to maximize their workout efficiency. Incorporate them into your routine 3-4 times a week for optimal results. Monitor your progress and adjust weights as needed to keep challenging yourself.

As you continue to advance, consider integrating variations or increasing intensity for further growth. If you're looking for real-time feedback on your form, consider personalized coaching options available through HipTrain.