Top 7 Advanced Full Body Workouts for Experienced Lifters

Are you an experienced lifter looking to break through plateaus or simply elevate your training routine? You’re not alone. Many seasoned athletes find themselves needing fresh challenges to maintain motivation and progression. This article presents seven advanced full body workouts that will push your limits, enhance strength, and keep your training engaging.

Quick Stats Box

• Total Time: 30-45 minutes (including warm-up and cool-down)
• Equipment Needed: Barbell, dumbbells, resistance bands, kettlebell, pull-up bar
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 Minutes)

Perform each exercise for 30 seconds with no rest in between:

1. Jumping Jacks
2. Arm Circles (15 seconds forward, 15 seconds backward)
3. Bodyweight Squats
4. High Knees
5. Dynamic Lunges

Advanced Full Body Workouts

1. Barbell Complex

• Exercises: Deadlift, Bent-over Row, Power Clean, Front Squat, Overhead Press
• Reps: 6 reps each exercise
• Sets: 4 sets
• Rest: 90 seconds between sets
• Form Cue: Maintain a neutral spine throughout.
• Modification: Use lighter weights or perform with dumbbells.

2. Kettlebell Circuit

• Exercises: Kettlebell Swing, Goblet Squat, Kettlebell Snatch, Russian Twist
• Reps: 12 reps (each side for Russian Twist)
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight during swings.
• Modification: Decrease kettlebell weight or perform swings with no weight.

3. Bodyweight Superset

• Exercises: Pull-Ups, Push-Ups, Pistol Squats
• Reps: 8-10 reps (each leg for Pistol Squats)
• Sets: 4 sets
• Rest: 1 minute between sets
• Form Cue: Pull your shoulder blades down and back during pull-ups.
• Modification: Use a band for assisted pull-ups or perform squats to a chair.

4. Dumbbell Power Circuit

• Exercises: Thrusters, Renegade Rows, Dumbbell Lunges, Plank to Push-Up
• Reps: 10 reps each
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Keep elbows tucked during thrusters.
• Modification: Use lighter dumbbells or perform lunges without weights.

5. Resistance Band Full Body Blast

• Exercises: Squat to Press, Seated Rows, Lateral Band Walks, Glute Bridges
• Reps: 15 reps each
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze glutes at the top of the bridge.
• Modification: Use a lighter resistance band or perform glute bridges without band.

6. Plyometric Power Session

• Exercises: Box Jumps, Burpees, Plyo Push-Ups, Skaters
• Reps: 10-12 reps each
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Land softly on box jumps to protect your knees.
• Modification: Step up instead of jumping for box jumps.

7. Hybrid Strength and Cardio

• Exercises: Battle Ropes, Sled Push, Farmer's Walk, Wall Balls
• Duration: 30 seconds each
• Sets: 3 rounds
• Rest: 1 minute between rounds
• Form Cue: Keep your core engaged during battle ropes.
• Modification: Reduce duration to 20 seconds for beginners.

Cool-Down (3-5 Minutes)

Perform each stretch for 30 seconds:

1. Standing Quad Stretch
2. Hamstring Stretch
3. Shoulder Stretch
4. Child’s Pose
5. Cat-Cow Stretch

Workout Summary Table

| Workout | Reps | Sets | Rest | |----------------------------|------------|------|-------------| | Barbell Complex | 6 each | 4 | 90 seconds | | Kettlebell Circuit | 12 each | 3 | 60 seconds | | Bodyweight Superset | 8-10 each | 4 | 1 minute | | Dumbbell Power Circuit | 10 each | 4 | 60 seconds | | Resistance Band Blast | 15 each | 3 | 45 seconds | | Plyometric Power Session | 10-12 each | 4 | 60 seconds | | Hybrid Strength and Cardio | 30 seconds | 3 | 1 minute |

Complete in: 30-45 minutes

These advanced workouts are designed to challenge your strength and endurance, ensuring that you continue to make progress in your fitness journey. Make sure to listen to your body and adjust weights and reps as necessary.

Conclusion

Now that you have these seven advanced full body workouts, it's time to integrate them into your training routine. Aim to perform these workouts 2-3 times a week, allowing for adequate rest and recovery. As you progress, consider increasing weights, reducing rest times, or adding additional sets to keep pushing your limits.

If you're looking for personalized coaching to refine your technique and enhance your results, consider live 1-on-1 sessions with certified trainers at HipTrain.