Advanced Full Body Strength & Conditioning

Advanced•Full Body•60 minutes•Barbells
⏱️ 60 min🔥 480-720 cal💪 10 exercises📈 Advanced

Overview

Looking for a serious challenge? This advanced workout will test your strength, endurance, and mental toughness. Working every major muscle group builds balanced strength and burns maximum calories. This 60-minute session is structured to keep you challenged while allowing proper recovery. Using barbells adds resistance to maximize your results. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Quadriceps, Glutes, Chest, Core

Secondary: Shoulders, Triceps, Hamstrings, Calves

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Leg Swings10 each leg
Bodyweight Good Mornings10 reps
High Knees30 seconds

Advanced Full Body Strength & Conditioning

Advanced• Full Body• 60 minutes
Equipment needed: Barbells, Bench, Bodyweight, Cable Machine, Dumbbells, Pull Up Bar

Why this workout?

This workout is designed for advanced athletes looking to build muscle and lose fat effectively. It incorporates a variety of compound and isolation exercises targeting the full body while allowing modifications for shoulder discomfort. The finisher is a circuit to boost intensity and calorie burn, ensuring a comprehensive and challenging workout.

Main Workout

Barbell Squats
4 sets of 10 reps • Rest: 1 min
Keep your chest up and back straight during the squat.
Modifications: Use a lighter weight or perform bodyweight squats if shoulder pain occurs.
Barbell Bench Press
4 sets of 8 reps • Rest: 1 min
Lower the bar to the chest and push back up with control.
Modifications: Consider using dumbbells if shoulder discomfort arises.
Pull-Ups
4 sets of 6 reps • Rest: 1 min
Focus on a full range of motion, chin above the bar.
Modifications: Use an assisted pull-up machine or bands if unable to perform full pull-ups.
Cable Rows
4 sets of 12 reps • Rest: 1 min
Keep your back straight, and pull towards your abdomen.
Modifications: Adjust the weight to avoid straining the shoulder.
Dumbbell Shoulder Press
4 sets of 10 reps • Rest: 1 min
Keep elbows slightly in front of the body, press straight overhead.
Modifications: Use lighter weights or perform seated lateral raises instead.
Plank
1 sets • 30 seconds
Engage your core and maintain a straight line from head to heels.
Modifications: Knee planks can be performed if full planks are uncomfortable.

Finisher - Circuit

Complete the following exercises in sequence, rest 1 minute after finishing the circuit before repeating.

3 rounds • Rest between rounds: 1 min

Burpees
1 sets of 12 reps
Full-body exercise, jump at the end of each burpee.
Modifications: Step back instead of jumping back if shoulder discomfort occurs.
Dumbbell Thrusters
1 sets of 15 reps
Squat down and press the dumbbells overhead in one fluid motion.
Modifications: Reduce weight or perform bodyweight squats if needed.
Mountain Climbers
1 sets • 30 seconds
Drive knees towards your chest in a controlled manner.
Modifications: Slow down the pace if necessary.
Russian Twists
1 sets of 15 reps
Engage your core and rotate your torso from side to side.
Modifications: Perform without weights if it strains your shoulder.
Ensure proper hydration and listen to your body; modify exercises as needed based on shoulder pain.
Note: This workout has been modified for the following injuries: Right shoulder

Cool-Down (5 minutes)

Standing Quad Stretch30 sec each leg
Standing Hamstring Stretch30 sec each leg
Chest Doorway Stretch30 seconds
Child's Pose45 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute full body workout burns approximately 480-720 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

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