Advanced Full Body Workout

An intensive and challenging full body workout designed to enhance general fitness, build muscle strength, and improve endurance. This program utilizes a variety of equipment and exercises to ensure a comprehensive training session.

full body

advanced

strength training

endurance

full

8/26/2026•0 views•advanced•90 min

Barbell Squats

Details

Sets

Reps

8-10

Rest

90s

Equipment

Barbell, squat rack

Form Instructions

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

Engage your core and keep your chest up.

Lower your body by bending your knees and pushing your hips back.

Ensure your knees do not extend past your toes.

Squat until your thighs are parallel to the ground, then push through your heels to return to standing.

Pull-Ups

Details

Sets

Reps

6-10

Rest

90s

Equipment

Pull-up bar

Form Instructions

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

Hang with your arms fully extended, engage your core.

Pull your body up until your chin is above the bar, squeezing your back at the top.

Lower yourself back down in a controlled manner.

Bench Press

Details

Sets

Reps

8-12

Rest

90s

Equipment

Barbell, bench

Form Instructions

Lie back on the bench with your feet flat on the floor.

Grip the barbell slightly wider than shoulder-width.

Lower the barbell to your chest while maintaining control.

Press the barbell back up until your arms are fully extended.

Deadlifts

Details

Sets

Reps

6-8

Rest

90s

Equipment

Barbell

Form Instructions

Stand with your feet hip-width apart, barbell at mid-shin.

Bend at the hips and knees to grip the barbell.

Engage your core and maintain a flat back as you lift the barbell by extending your hips and knees until standing.

Lower the barbell back to the ground with control.

Kettlebell Swings

Details

Sets

Reps

12-15

Rest

60s

Equipment

Kettlebell

Form Instructions

Stand with your feet slightly wider than shoulder-width and hold the kettlebell with both hands.

Hinge at the hips to swing the kettlebell back between your legs.

Drive your hips forward explosively to swing the kettlebell up to shoulder height.

Control the kettlebell as it swings back down and repeat.

Plank to Push-Up

Details

Sets

Reps

10-12

Rest

60s

Equipment

None

Form Instructions

Start in a plank position on your forearms.

Push up onto your hands one arm at a time until you're in a high plank.

Lower back down onto your forearms one arm at a time.

Repeat, alternating the leading arm.

Burpees

Details

Sets

Reps

10-15

Rest

60s

Equipment

None

Form Instructions

Stand with your feet shoulder-width apart.

Drop into a squat and place your hands on the ground.

Jump your feet back into a push-up position.

Perform a push-up (optional).

Jump your feet back to your hands and explosively jump into the air.

Seated Row

Details

Sets

Reps

10-12

Rest

90s

Equipment

Cable machine/row machine

Form Instructions

Sit at the rowing machine with feet secured and handle in hands.

Pull the handle towards your abdomen, keeping elbows close to the body.

Squeeze your shoulder blades together at the end of the row.

Extend your arms back to the starting position.

Russian Twists

Details

Sets

Reps

15-20 each side

Rest

60s

Equipment

Medicine ball or dumbbell

Form Instructions

Sit on the floor with knees bent and lean back slightly.

Hold a medicine ball or dumbbell with both hands, arms extended.

Twist your torso to the right, bringing the weight beside your hip.

Return to the center and twist to the left.

Similar Workouts

Advanced Full Body Fat-Loss Workout

A high-intensity 30-minute workout designed for advanced participants aiming for fat loss. This workout utilizes bodyweight exercises to target all major muscle groups and elevate heart rate for optimal fat burning.

advanced0 views

Advanced Fat-Loss Full Body Blast

A high-intensity, advanced workout designed to maximize fat loss by engaging multiple muscle groups through compound and isolation movements.

advanced0 views

Advanced Full-Body Workout for Flexibility

This advanced workout plan targets major muscle groups including the chest, back, legs, shoulders, arms, and core, with a focus on flexibility. Each exercise incorporates stretching elements to enhance overall flexibility while building strength.

advanced0 views