Advanced Strength & Conditioning Workout

Elevate Your Training. Build Power. Refine Control.

This advanced level fitness program is designed for individuals who have mastered foundational movement patterns and are ready to increase the intensity, complexity, and volume of their workouts.

With a focus on muscular strength, endurance, and coordination, this program blends compound movements with advanced variations to challenge the entire body.

Be sure to warm up before starting and maintain proper form throughout each movement.

Advanced Strength & Conditioning Workout Format

Perform each exercise for 3 to 4 rounds at the prescribed rep range. Rest 45–60 seconds between rounds or as needed to maintain quality of movement.

1. Hip Thrust – 1.5 Rep Method

• Reps: 15

• Rounds: 3–4

  Drive through your heels to lift your hips, pause at the top, lower halfway, return to the top again, then lower fully, that’s one rep. This advanced tempo increases time under tension and deepens glute engagement.

2. Lateral Raise to Front Raise (Dumbbells)

• Reps: 8 (each movement back-to-back)

• Rounds: 3–4

  Start with a lateral raise directly into a front raise without resting between. Keep the core tight and movements controlled to isolate the shoulder muscles.

3. Overhead Extension into Chest Press (Floor-Based)

• Reps: 8–15

• Rounds: 3–4

  Lying on your back, begin with an overhead triceps extension, bringing the dumbbells behind the head, then immediately press into a chest press. This powerful combination targets the triceps and chest in one fluid sequence.

4. Bulgarian Split Squat

• Reps: 8–12 per leg

• Rounds: 3–4

  Elevate your back foot on a stable surface such as a bench, couch, or chair. Lower into a deep squat while keeping the front knee in line with the toes. This unilateral exercise is excellent for building single leg strength, balance, and coordination.

5. Dumbbell Leg Raise

• Reps: 10–15

• Rounds: 3–4

  Hold a dumbbell above you head  (depending on the variation), and raise your legs with control. Engage the lower abdominals, avoid arching your back, and focus on precision.

Coaching Notes

• Form First: Master technique before increasing reps or weight.

• Mind-Muscle Connection: Slow down and stay intentional with every rep.

• Modify If Needed: This is an advanced routine adjust movements based on your current ability or recovery needs.

• Stay Hydrated and Cool Down: Stretch and foam roll post-workout to aid recovery.

Ready to challenge your limits, Incorporate this workout into your training routine 2–3 times per week to build serious strength and enhance muscular endurance.