If you’re a serious lifter looking to elevate your training regimen, you need advanced workout routines that push your limits and drive results. These routines are designed for those who have mastered the basics and are ready for the next level of muscle growth, strength, and endurance. Here’s a comprehensive guide to advanced workout routines that will challenge you and help you reach your fitness goals.
| Routine | Focus | Key Exercises | Benefits |
|---|---|---|---|
| Periodization Training | Varying Intensity & Volume | Squat, Bench Press, Deadlift | Avoids Plateaus, Drives Progress |
| Powerlifting Routine | Strength for Main Lifts | Squat, Bench Press, Deadlift | Increases Max Lifts, Strength |
| German Volume Training | Muscle Growth & Endurance | Compound Lifts | Promotes Hypertrophy, High Volume |
| HIIT for Lifters | Cardio & Fat Loss | Kettlebell Swings, Burpees | Improves Cardio, Burns Fat |
| Bodybuilding Split Routine | Muscle Growth & Definition | Chest, Back, Legs, Shoulders | Focused Muscle Growth |
| Olympic Weightlifting | Technique & Power | Snatch, Clean and Jerk | Explosive Power, Coordination |
| CrossFit | Functional Fitness | Thrusters, Box Jumps, Pull-Ups | Builds Strength & Endurance |
| Strength & Conditioning | Strength & Performance | Squats, Bench Press, Sprints | Enhances Strength & Conditioning |
| Advanced Plyometrics | Explosive Strength | Box Jumps, Depth Jumps | Increases Power & Agility |
| Functional Training | Everyday Movement & Performance | Kettlebell Swings, Medicine Ball Slams | Improves Balance & Coordination |
1. Periodization Training
What Is Periodization?
Periodization is a strategic approach to training that involves varying your workout intensity and volume over time. The goal is to prevent plateaus and maximize muscle growth and strength gains.
How to Implement It
A common periodization model is the Linear Periodization Model. Start with a phase of high reps and low weight, then gradually increase the weight and decrease the reps. For example:
- Weeks 1-4: High reps (12-15) with lighter weights
- Weeks 5-8: Moderate reps (8-12) with moderate weights
- Weeks 9-12: Low reps (4-6) with heavy weights
Benefits
This approach helps avoid overtraining, improves recovery, and consistently challenges your muscles.
2. Powerlifting Routine
Focus Areas
Powerlifting focuses on three main lifts: the squat, bench press, and deadlift. An advanced powerlifting routine will enhance these lifts and build overall strength.
Example Routine
- Day 1: Squat (4×6), Squat Variations (3×8), Leg Press (3×12), Calf Raises (4×15)
- Day 2: Bench Press (4×6), Bench Variations (3×8), Incline Dumbbell Press (3×12), Tricep Extensions (4×15)
- Day 3: Deadlift (4×6), Deadlift Variations (3×8), Barbell Rows (3×12), Bicep Curls (4×15)
- Day 4: Accessory Work (Core exercises, mobility work)
Benefits
This routine helps build explosive power and strength. It’s designed for those who aim to increase their max lift capacities.
3. German Volume Training (GVT)
What Is GVT?
German Volume Training is a high-intensity workout that focuses on high volume for muscle growth. It’s known for its simplicity and effectiveness.
How to Perform GVT
- Exercise Selection: Choose one major compound lift per workout.
- Sets and Reps: Perform 10 sets of 10 reps with the same weight.
- Rest Period: Rest for 60-90 seconds between sets.
Sample GVT Routine
- Day 1: Squats
- Day 2: Bench Press
- Day 3: Rest or Light Cardio
- Day 4: Deadlifts
- Day 5: Pull-Ups or Rows
- Day 6: Rest or Light Cardio
- Day 7: Rest
Benefits
GVT promotes muscle hypertrophy and endurance through high training volume.
4. High-Intensity Interval Training (HIIT) for Lifters
What Is HIIT?
HIIT combines short bursts of intense exercise with periods of rest or low-intensity activity. It’s an advanced method for enhancing cardiovascular fitness and fat loss.
Sample HIIT Workout for Lifters
- Warm-Up: 5 minutes of light cardio
- Interval Training:
- 30 seconds of intense exercise (e.g., kettlebell swings, burpees)
- 30 seconds of rest or low-intensity exercise
- Repeat for 20 minutes
Benefits
HIIT improves cardiovascular health and burns fat while preserving muscle mass.
5. Bodybuilding Split Routine
What Is a Split Routine?
A bodybuilding split routine divides the body into different muscle groups, focusing on one or two groups per day. This allows for more volume and intensity for each muscle group.
Example Split Routine
- Day 1: Chest and Triceps
- Day 2: Back and Biceps
- Day 3: Legs and Abs
- Day 4: Shoulders and Arms
- Day 5: Rest or Cardio
- Day 6: Full Body or Weak Areas
- Day 7: Rest
Benefits
This routine allows for higher training volume and focuses on hypertrophy for muscle growth.
6. Olympic Weightlifting Program
Focus Areas
Olympic weightlifting includes the snatch and the clean and jerk. These lifts are complex and require advanced techniques.
Sample Routine
- Day 1: Snatch (5×3), Snatch Variations (4×6), Overhead Squats (3×8)
- Day 2: Clean and Jerk (5×3), Clean and Jerk Variations (4×6), Front Squats (3×8)
- Day 3: Rest or Mobility Work
- Day 4: Accessory Lifts (Rows, Presses)
- Day 5: Speed Work (Light Snatch and Jerk Drills)
- Day 6: Full Recovery
- Day 7: Rest
Benefits
Olympic weightlifting improves explosive power, coordination, and overall strength.
7. CrossFit for Advanced Lifters
What Is CrossFit?
CrossFit is a high-intensity fitness program that incorporates weightlifting, aerobic exercise, and high-intensity functional movements.
Sample CrossFit Workout
- Warm-Up: Dynamic stretches and light cardio
- WOD (Workout of the Day):
- AMRAP (As Many Rounds As Possible) for 20 minutes
- Exercises: Thrusters, Box Jumps, Pull-Ups, Wall Balls
Benefits
CrossFit builds strength, endurance, and functional fitness through varied and intense workouts.
8. Strength and Conditioning Program
Focus Areas
This program combines elements of strength training and athletic conditioning. It’s ideal for lifters who want to improve both strength and performance.
Sample Routine
- Day 1: Heavy Strength Training (Squats, Bench Press)
- Day 2: Conditioning (Sprints, Agility Drills)
- Day 3: Rest or Active Recovery
- Day 4: Strength Training (Deadlifts, Overhead Press)
- Day 5: Conditioning (Interval Runs, Plyometrics)
- Day 6: Full Body Strength
- Day 7: Rest
Benefits
This routine enhances strength while also improving athletic performance and conditioning.
9. Advanced Plyometrics Training
What Are Plyometrics?
Plyometrics involve explosive movements that increase power and speed. They are great for lifters looking to boost athletic performance.
Sample Plyometric Exercises
- Box Jumps: 4×10
- Depth Jumps: 4×8
- Broad Jumps: 4×10
Benefits
Plyometrics improve explosive strength and agility.
10. Functional Training for Lifters
What Is Functional Training?
Functional training focuses on exercises that improve everyday movements and performance. It’s beneficial for lifters who want to enhance overall physical capabilities.
Sample Functional Training Exercises
- Kettlebell Swings
- Medicine Ball Slams
- TRX Rows
Benefits
Functional training enhances strength, balance, and coordination.
