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Advanced Full-Body Workouts for Maximum Growth and Strength

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January 7, 2026

Reviewed by Garett Reid, MSc, CSCS, CISSN, EIM

Are you an athlete, dedicated fitness enthusiast, or a high performer who is looking to maximize every minute of your training? Maybe you’ve hit a plateau and want evidence-based tactics to break through to the next level.

Advanced training status implies you’ve been training consistently and following a progressive program for a few years. You’ve developed a solid foundation of strength and technique. At this stage, your body adapts more slowly, requiring a more potent stimulus to trigger muscle growth and strength gains.

In the following sections, you’ll get a practical, research-backed breakdown of how to design and execute an advanced full-body workout, without fluff or guesswork. If you’re ready for a clear, actionable approach rooted in physiology and sports science, read on.

What Is an Advanced Full-Body Workout?

An advanced full-body workout is a training session that targets all major muscle groups in the body and is designed for individuals with significant training experience. Unlike beginner routines, it’s characterized by higher intensity, greater volume, and more varied exercise selection to drive continued adaptation.

An advanced full-body workout provides this stimulus by manipulating key training variables:

Intensity

Intensity refers to the load you’re lifting, typically expressed as a percentage of your one-rep max (1RM) – the maximum weight you can lift for a single repetition. Advanced routines tend to operate at a higher average intensity, often using loads of 80% 1RM or greater for primary compound lifts to maximize neuromuscular adaptations (1).

Volume

Volume is the total amount of work performed, calculated as sets × reps × weight.

Advanced trainees can benefit from higher effective weekly volume over time, but progress can also come from adjusting load, proximity to failure, frequency, exercise selection, and fatigue management, sometimes with the same or even lower total sets.

A 2019 meta-analysis published in the Journal of Strength and Conditioning Research suggested that higher weekly set volumes correlate with greater muscle growth (2).

More Use of Isolations

Generally, advanced programs will incorporate more isolation exercises. These are used to target lagging muscles or simply isolate individual muscles to maximize growth.

Can You Get Ripped with Full-Body Workouts?

Getting “ripped” refers specifically to achieving low body fat while maintaining visible muscle definition. You can get ripped simply by losing fat and preserving your muscle mass, regardless of significant muscle gain during the process.

Full-body workouts are a practical and efficient strategy to support fat loss and muscle retention, both of which are crucial for becoming ripped. Here’s how:

Maximizing Caloric Burn: Full-body routines use large, compound movements that engage multiple muscle groups at once. This leads to greater caloric expenditure, both during your workout and afterward, which helps drive the calorie deficit that’s needed for fat loss (3).

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Muscle Maintenance: Training every muscle group several times a week provides frequent stimulus to maintain lean mass, even as you reduce calories to lose fat (4). Preserving muscle is key for maintaining strength and creating the defined appearance associated with a ripped physique.

Efficient Use of Training Time: Full-body workouts eliminate the need for multiple split sessions each week, allowing you to train hard, recover effectively, and maintain consistency – key factors for sustainable fat loss (5).

Remember: while full-body training can help you get ripped, your overall results will depend largely on your nutrition, recovery, and consistency. Focusing on a moderate caloric deficit, high-protein intake (around 1.6-2.2 g/kg body weight), and progressive overload in your workouts will set you up for optimal muscle definition as you lower body fat (4).

For those who are looking to build a lean and muscular physique, a well-structured advanced full-body workout with weights is a highly efficient strategy. If you’re just starting your fitness journey, you may want to start with a basic full-body workout.

What Is the Number One Full-Body Exercise?

There isn’t a single “number one” exercise that universally fits everyone, as the “best” exercise depends on:

Individual goals
Biomechanics
Available equipment

However, if forced to choose one movement that delivers the most comprehensive benefits for strength and muscle development, the barbell deadlift stands out.

The deadlift is often called the king of exercises for good reason. It trains nearly every major muscle group in the body, including the entire posterior chain (glutes, hamstrings, erector spinae), quads, upper back, lats, core, and grip (6). This immense muscle recruitment makes it unparalleled for building raw, functional strength and packing on dense muscle mass.

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Here’s why the deadlift is a top contender:

Maximal Muscle Recruitment: It engages more muscle mass simultaneously than almost any other lift, which leads to a potent stimulus for growth and a significant hormonal response (6, 7).
Functional Strength: The deadlift mimics one of the most basic human movements: lifting a heavy object off the floor. The strength you build translates directly to real-world activities and athletic performance (8).
Core Stability: To perform a heavy deadlift correctly, you must generate immense intra-abdominal pressure and maintain a rigid, neutral spine. This makes it one of the most effective core-strengthening exercises you can do (8).
Metabolic Demand: Lifting a heavy barbell from the floor is incredibly taxing on the body’s energy systems, which leads to a high caloric expenditure and promotes favorable metabolic adaptations over time (8).

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While the deadlift is exceptional, other compound movements such as the barbell back squat, pull-up, and overhead press are also fundamental to a complete full-body strength training routine.

How Long Should an Advanced Full-Body Workout Last?

An advanced full-body workout should typically last between 60 and 90 minutes. This duration provides enough time to adequately warm up, perform primary and accessory lifts with sufficient volume and intensity, and cool down, without extending into territory where performance declines due to fatigue.

Here’s a breakdown of how that time is allocated:

Warm-Up (10-15 minutes): This phase is essential for injury prevention and performance optimization (9). It should include light cardio to increase body temperature, followed by dynamic stretching and mobility drills specific to the movements you’ll be performing (e.g. hip circles before squats). Activation exercises, such as banded glute bridges, can also help “wake up” the target muscles (9).
Primary Lifts (35-55 minutes): This is the core of your workout. Expect to spend 6-8 minutes per exercise set (including setup, execution, and rest). For example, performing 4 sets each of 2-3 heavy compound lifts, with 2-3 minutes rest between sets, will take approximately 35-55 minutes total, depending on the exercise complexity and total sets performed. Rest periods here are longer to allow for near-complete recovery of the central nervous system, ensuring you can maintain high force output on each set (10).
Accessory Lifts (20-30 minutes): After your primary lifts, you’ll move on to 3-4 accessory exercises. These are often isolation or less demanding compound movements that are designed to target smaller muscle groups or address weak points. Rest periods are shorter – usually 60-90 seconds.
Cool-Down (5-10 minutes): This phase helps transition your body back to a state of rest. It typically involves static stretching of the muscles worked during the session to improve flexibility and aid recovery (11).

Workouts that extend beyond 90 minutes can lead to diminishing returns. Cortisol levels rise, mental focus wanes, and the quality of your sets may suffer (12). Efficiency is key – the goal is to create the maximum effective stimulus within a focused timeframe.

Is Full-Body 3 Times a Week Too Much?

No, training full-body 3 times a week isn’t too much for an advanced trainee – in fact, it’s often considered an optimal frequency for balancing training stimulus and recovery. A Monday-Wednesday-Friday schedule provides 48 hours of rest between sessions, which is generally sufficient for muscle repair and central nervous system recovery (13).

Research supports a higher training frequency for maximizing muscle growth. A 2016 meta-analysis published in Sports Medicine concluded that training a muscle group twice per week produces superior hypertrophic outcomes compared to once per week (14). A 3-day full-body plan hits every muscle group three times, capitalizing on this principle.

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The key to making a 3-day schedule work is intelligent programming and recovery management.

Varying Intensity: You shouldn’t train at maximum intensity every session. An effective approach is to use an undulating periodization model, where you vary the focus of each workout (15). For example:
- Monday: Heavy day (strength focus, 3-6 rep range)
- Wednesday: Light day (technique/recovery focus, 10-15 rep range)
- Friday: Moderate day (hypertrophy focus, 6-12 rep range)
Prioritizing Recovery: Adequate recovery is non-negotiable. This means getting 7-9 hours of quality sleep per night, consuming sufficient calories and protein (around 1.6-2.2 grams per kilogram of bodyweight), and managing life stress (15).
Listening to Your Body: Advanced trainees should have a good sense of their body’s signals. If you feel excessively fatigued or notice performance consistently dropping, it may be a sign to take an extra rest day or deload.

This type of program is highly effective for a full-body workout 3 days a week, allowing for robust progress without the risk of overtraining that may come from a more demanding schedule.

Are you thinking about training more often? Be cautious. Attempting a heavy full-body workout every day can lead to overtraining and injury.

Advanced Full-Body Workout Program

This program is designed to be performed three times per week on non-consecutive days (e.g. Monday, Wednesday, and Friday). It utilizes an undulating approach, with each day having a different focus.

Program Notes:

Equipment: Barbell, dumbbells, pull-up bar, weight plates. This is an advanced full-body workout with weights. For an advanced full-body workout no equipment or advanced full-body workout at home, you can substitute with bodyweight variations such as pistol squats, handstand push-ups, and inverted rows.
Glossary:
- 1RM (One-Repetition Maximum): The maximum weight you can lift for one complete repetition of a given exercise. For example, when programming barbell back squat for 4 sets of 5 reps at 80% of your 1RM, you would choose a weight that’s 80% of your max squat capacity for a single rep.
- AMRAP (As Many Reps As Possible): Perform as many repetitions as you can, stopping when your form breaks down (technical failure). For example, bodyweight pull-ups in Workout B direct you to perform each set to AMRAP.
Reps/Sets: Follow the prescribed sets and repetitions. For strength-focused days, use a percentage of your 1RM to determine load (e.g. 85% 1RM for barbell bench press). For hypertrophy days, prioritize muscle contraction and aim for AMRAP where indicated.
Rest: Adhere to the rest periods. Longer rests (2-4 minutes) are programmed on heavy, low-rep exercises (e.g. barbell back squat at high %1RM) to promote neurological recovery. Shorter rest intervals (60-90 seconds) on higher-rep sets or AMRAP sets increase metabolic stress, supporting hypertrophy and endurance.

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Workout A: Heavy (Strength Focus)

Exercise	Sets	Reps	Rest	Notes
Deadlift	4	5	3 mins	Use 80-85% of your 1RM for each set
Barbell bench press	4	5	3 mins	Use 80-85% of your 1RM for each set
Weighted pull-ups	4	6	2-3 mins	Add weight as needed, target 6 reps near failure
Overhead press	3	6	2 mins	Use a challenging load, aiming for technical failure within 6 reps
Barbell rows	3	8	2 mins	Use a load that brings you close to failure in 8 reps

Workout B: Light (Technique/Power Focus)

Exercise	Sets	Reps	Rest	Notes
Goblet squat	3	12	90 secs	Use a moderate load, maintain control throughout
Dumbbell incline press	3	12	90 secs	Select a weight that challenges you in 12 reps
Bodyweight pull-ups	3	AMRAP	2 mins	Perform as many reps as possible with good form (AMRAP)
Kettlebell swings	4	15	60 secs	Use a kettlebell that allows powerful, controlled swings
Face pulls	3	15	60 secs	Focus on shoulder external rotation and upper-back squeeze

Workout C: Moderate (Hypertrophy Focus)

Exercise	Sets	Reps	Rest	Notes
Barbell front squat	3	8-10	2 mins	Use 70-75% of your 1RM, select a weight that approaches failure by final reps
Dumbbell bench press	3	8-10	2 mins	Choose a load that brings you close to failure in this range (around 70-75% 1RM equiv)
Dumbbell rows	3	10-12	90 secs	Select a challenging but controlled load, reaching technical failure near the 12th rep
Bulgarian split squat	3	10-12/leg	90 secs	Use a weight that achieves near failure in each leg by prescribed reps
Lateral raises	3	12-15	60 secs	Choose a load where the last reps are difficult, but maintain strict form

This program is also suitable for a full-body workout gym female plan, with the loads adjusted accordingly.

Advanced programming doesn’t require “harder-looking” exercises. Many advanced lifters use machines, cables, dumbbells, and simple compounds – the key is the stimulus-to-fatigue ratio, consistent progression, and targeting individual weak links.

Exercise Instructions

Barbell Deadlift

Approach the bar so it’s positioned over the middle of your feet, approximately hip-width apart.
Hinge at your hips and bend your knees, gripping the bar just outside your knees with a double overhand or mixed grip.
Set your back by flattening it (neutral spine), engaging your lats, and drawing your shoulder blades slightly back and down.
Brace your core and create tension in your whole body by pulling the slack out of the bar.
Begin the lift by pushing through the floor with your legs and extending your hips and knees together, keeping the barbell close to your shins and thighs.
Stand fully upright, locking out the hips and knees without overextending your lower back.
Reverse the movement by hinging at the hips first, guiding the bar down with control until it reaches the floor for the next repetition.

Barbell Bench Press

Lie flat on a bench with your feet firmly on the floor. Your eyes should be directly under the barbell.
Grip the bar with your hands slightly wider than shoulder-width apart.
Arch your lower back slightly while keeping your glutes on the bench. Retract your shoulder blades.
Unrack the weight and hold it directly above your chest with your arms extended.
Lower the bar in a controlled manner to your mid-chest.
Press the bar back up explosively to the starting position without locking out your elbows completely.

Weighted Pull-Ups

Attach a weight plate to a dip belt around your waist.
Grasp the pull-up bar with an overhand grip, your hands slightly wider shoulder-width apart.
Hang from the bar with your arms fully extended and scapula engaged.
Pull your body up by driving your elbows down toward your ribs until your chin is over the bar.
Lower yourself slowly and with control to the starting position.

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Overhead Press

Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Your forearms should be vertical.
Brace your core and squeeze your glutes to create a stable base.
Press the barbell directly overhead until your arms are fully extended. Keep your head neutral, moving it back slightly as the bar passes your face.
Lower the bar under control back to the starting position at your shoulders.

Barbell Rows

Stand with your feet hip-width apart, with the barbell over your mid-foot.
Hinge at your hips and grab the bar with an overhand grip, your hands slightly wider than shoulder-width apart.
Keeping your back straight and your core braced, lift the bar so your torso is at a 45-degree angle to the floor.
Pull the barbell toward your lower chest/upper abdomen, squeezing your back muscles.
Lower the bar with control until your arms are fully extended.

Goblet Squat

Hold a single dumbbell or kettlebell vertically against your chest with both hands.
Stand with your feet slightly wider than shoulder-width apart.
Keeping your torso upright, squat down until your hips are below your knees.
Drive through your heels to return to the starting position.

Dumbbell Incline Press

Set an adjustable bench to a 30-45 degree incline.
Sit on the bench holding a dumbbell in each hand, resting on your thighs.
Lie back and bring the dumbbells to the sides of your chest.
Press the dumbbells up and slightly inward until your arms are extended.
Lower the weights under control back to the starting position.

Kettlebell Swings

Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you.
Hinge at your hips, pushing your glutes back, and let the kettlebell swing between your legs.
Explosively drive your hips forward, squeezing your glutes, to propel the kettlebell up to chest height. This is a hip hinge, not a squat.
Allow the kettlebell to swing back down between your legs naturally as you hinge for the next rep.

Face Pulls

Set a cable machine pulley at chest height with a rope attachment.
Grasp the rope with both hands, your thumbs pointing toward you.
Step back to create tension, and pull the rope toward your face, aiming to bring your hands to either side of your head.
Focus on externally rotating your shoulders and squeezing your upper back muscles.
Slowly return to the starting position.

Frequently Asked Questions

Are 7 exercises too much for a full-body workout?

No, 7 exercises aren’t necessarily too much for a full-body workout, as long as the session is well-structured. A typical advanced routine includes 2-3 main compound lifts followed by 3-4 accessory exercises, totaling 5-7 exercises. The key is to manage total volume and intensity to remain within a productive 60-90 minute timeframe.

What's better, full-body training or a split?

Neither is inherently “better” – the optimal choice depends on your training experience, goals, and schedule. Split routines allow for higher volume per muscle group in a single session, which can be beneficial for advanced bodybuilders who are focused purely on hypertrophy (17).

Does a full-body workout burn belly fat?

Full-body workouts help reduce overall body fat, which includes belly fat. However, you cannot spot-reduce fat from a specific area. By burning a high number of calories and building muscle mass (which increases your metabolism) (3), full-body training contributes to the systemic fat loss that will eventually reveal a leaner midsection.

Is full-body training 5 days a week good?

Training full-body 5 days a week is generally not recommended for most advanced trainees, particularly if the sessions are high-intensity. This frequency leaves very little room for recovery and significantly increases the risk of overtraining, injury, and burnout. A frequency of 2-4 times per week is more sustainable and productive (14).

The Bottom Line

Progress in strength training is a marathon, not a sprint. Consistency, intelligent programming, and a commitment to recovery are the cornerstones of long-term success. By leveraging the principles that are outlined here, you can continue to build a stronger, more resilient body for many years to come.

DISCLAIMER:

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.

BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.

You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.

SOURCES:

Greater Neural Adaptations following High- vs. Low-Load Resistance Training (2017, frontiersin.org)
Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men (2019, journals.lww.com)
5 Benefits of Compound Exercises (2016, acefitness.org)
Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume (2022, link.springer.com)
Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males: A randomized trial (2024, onlinelibrary.wiley.com)
Electromyographic activity in deadlift exercise and its variants. A systematic review (2020, journals.plos.org)
Hormonal responses and adaptations to resistance exercise and training (2005, pubmed.ncbi.nlm.nih.gov)
The Deadlift and Its Application to Overall Performance (2014, nsca.com)
Revisiting the ‘Whys’ and ‘Hows’ of the Warm-Up: Are We Asking the Right Questions? (2023, link.springer.com)
Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy (2024, frontiersin.org)
Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response (2018, pmc.ncbi.nlm.nih.gov)
Acute effect of HIIT on testosterone and cortisol levels in healthy individuals: A systematic review and meta-analysis (2021, onlinelibrary.wiley.com)
48-hour recovery of biochemical parameters and physical performance after two modalities of CrossFit workouts (2019, pmc.ncbi.nlm.nih.gov)
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis (2016, link.springer.com)
Muscle Daily Undulating Periodization for Strength and Body Composition: The Proposal of a New Model (2022, pmc.ncbi.nlm.nih.gov)
The Interplay Between Physical Activity, Protein Consumption, and Sleep Quality in Muscle Protein Synthesis (2024, arxiv.org)
Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review (2020, mdpi.com)

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