Advanced Full Body Muscle Building Workout

Workout Goal: Build lean muscle mass while increasing strength
Features: Full Body Workout, low rep, strength building training

After taking some time and going through a beginner full body workout program, you’ve now built up a good deal of muscle strength forming a solid foundation upon which you can now add to.

You should have a good idea of what the various exercises are that you can perform and how to go about doing each one.

At this point it’s time to push the barriers on your physical ability and look at what you can do moving forward to strengthen the body even further.

Sticking with a full body workout program is a wise idea because of the fact that you’ll be able to hit each muscle group three times per week. With other body split workouts you won’t have this much total stimulation throughout the week, thus it may not be quite as optimal in terms of pure strength gains.

With the full body workout, provided good recovery is seen and proper nutritional approaches are followed, you can add pounds of new muscle mass to your frame and continue to get stronger and stronger as the weeks go by.

This workout program includes a number of exercises done with low-rep training so lifting maximally is really the focus. The more weight you can load on the bar, the stronger you will grow so make sure this is the top priority.

You’ll notice the total number of exercises performed aren’t incredibly high and isolation work is kept to a minimum but this is done in order to help ensure that you can lift as heavy as possible on the exercises that you do complete.

Workout Overview

  • Always be sure to start with a ten minute warm-up of five minutes of light cardio along with an initial warm-up set on your first lift. Aim to lift only a small amount of weight on this set but focus on using correct form to get the blood flowing to the muscles
  • Use a heavy enough weight that has you fully fatigued by the time you hit the last rep indicated but not so heavy that you aren’t able to maintain good form
  • At the same time, always make sure you’re maintaining the proper form. If good form is not used, injury risk will be high.
  • Perform the workout using a Monday/Wednesday/Friday set-up or a Tuesday/Thursday/Saturday or Sunday set-up
  • Make sure to consume your post-workout meal or shake immediately after this workout to promote maximum recovery
  • Keep cardio training limited to just one or two sessions of light cardio per week in order to maintain maximal recovery between workouts.

Day 1:

Exercise Sets Reps Rest
Bench Press 5 5 3 minutes
Squats 5 5 3 minutes
Barbell Rows 5 5 3 minutes
Lunges 2 8 90 seconds
Shoulder Press 2 8 90 seconds
Lying Leg Raise 2 12 30 seconds

Day 2:

Exercise Sets Reps Rest
Deadlift 5 5 3 minutes
Incline Bench 4 6 3 minutes
Leg Press 5 5 3 minutes
Lat Pull-Down 2 8 90 seconds
Seated Rows 2 8 90 seconds
Crunch On An Exercise Ball 2 12 30 seconds

Day 3:

Exercise Sets Reps Rest
Bench Press 4 6 2 minutes
Squats 4 6 2 minutes
Barbell Rows 4 6 2 minutes
Shoulder Press 2 8 90 seconds
Step ups 2 8 90 seconds
Bicep Curl 1 10 30 seconds
Triceps Dips 1 10 30 seconds
Plank Exercise 2 30 second hold 45 seconds

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