Advanced Full-Body Workout

A high-intensity workout designed to build strength, endurance, and overall fitness through a variety of compound and isolation movements targeting all major muscle groups.

full-body

strength

endurance

fitness

advanced

full

8/29/2025•0 views•advanced•45 min

Barbell Squats

Details

Sets

Reps

8-12

Rest

90s

Equipment

Barbell, squat rack

Form Instructions

Stand with feet shoulder-width apart, barbell resting on your upper back.

Engage your core, push your hips back, and bend your knees to lower your body.

Keep your chest up and back straight throughout the movement.

Lower until your thighs are parallel to the ground, then press through your heels to return to standing.

Deadlifts

Details

Sets

Reps

8-10

Rest

90s

Equipment

Barbell

Form Instructions

Stand with your feet hip-width apart, barbell over your mid-foot.

Bend at your hips and knees to grip the barbell with both hands shoulder-width apart.

Keep your back straight and engage your core as you stand up, lifting the barbell along your shins.

Fully extend your hips and knees at the top before lowering back down.

Push-Ups with Feet Elevated

Details

Sets

Reps

10-15

Rest

60s

Equipment

Bench or box

Form Instructions

Place your feet on the elevated surface and your hands on the ground, shoulder-width apart.

Engage your core and keep your body in a straight line from head to heels.

Lower your chest towards the ground while keeping your elbows at a 45-degree angle.

Push back up to the starting position, maintaining your body's straight alignment.

Dumbbell Shoulder Press

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbells

Form Instructions

Sit on a bench with back support holding a dumbbell in each hand at shoulder height.

Engage your core and press the dumbbells overhead until your arms are fully extended.

Lower the dumbbells back to shoulder height in a controlled manner, keeping your elbows pointed slightly forward.

Pull-Ups

Details

Sets

Reps

6-10

Rest

60s

Equipment

Pull-up bar

Form Instructions

Grip the pull-up bar with palms facing away from you, hands shoulder-width apart.

Start from a dead hang position and pull your body up until your chin is above the bar.

Lower yourself back down to the starting position with control.

Plank to Push-Up

Details

Sets

Reps

Rest

60s

Equipment

None

Form Instructions

Start in a plank position on your forearms, with your body in a straight line.

Transition to pushing up onto your hands one at a time, then lower back down to your forearms.

Ensure to keep your core tight and hips stable throughout the movement.

Box Jumps

Details

Sets

Reps

8-12

Rest

60s

Equipment

Plyo box

Form Instructions

Stand in front of a plyo box with your feet shoulder-width apart.

Bend your knees and swing your arms back to prepare for the jump.

Explode upwards, jumping onto the box and landing softly with knees slightly bent.

Stand fully on top of the box, then step back down.

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