Advanced Power Tower Workout Routine (with PDF)

Power towers have transformed home gyms, changing how people pursue their fitness goals. These versatile, all-in-one solutions are suitable for beginners and advanced users, offering a range of exercises.

Try this exciting advanced power tower workout that goes beyond the basics. This workout focuses on key muscle groups, promising to build strength and improve endurance. By incorporating challenging exercises, you’ll push your limits and achieve new fitness milestones.

This guide is designed for those who have mastered basic pull up tower exercises and want to take their routine to the next level. It provides a carefully chosen set of exercises to challenge your body and mind, ensuring consistent progress and visible results.

5-Day Advanced Power Tower Workout Plan

Here is our advanced 5-day Power Tower workout routine. You can change the difficulty of each  exercise by adding weights or using assistance, depending on your current fitness level.

Taking rest periods between challenging sets is vital because it allows your body to recover, helps prevent injury, and ensures that you can perform at your best in subsequent workouts.

Make it a priority to consistently hydrate and follow a balanced diet to enhance your recovery process. Adequate hydration is crucial for replenishing lost fluids during exercise and maintaining overall body function, while proper nutrition provides the necessary nutrients and energy your body needs to repair muscles, replenish energy stores, and improve performance.

Day 1: ON

1. Muscle-Ups: 3 sets x 4-8 reps
2. One-Arm Pull-Ups: 3 sets x 4-8 reps each arm
3. Dips (Weighted): 3 sets x 6-10 reps
4. Banded/Dumbbell Shoulder Press: 3 sets x 12 reps
5. Banded/Dumbbell Lunges: 3 sets x 12 reps
6. Banded/Dumbbell Bicep Curls: 3 sets x 12 reps

Day 2: ON

1. Front Lever Holds (optional): 3 sets x 10-30 seconds hold
2. Archer Pull-Up: 3 sets x 8 reps
3. Chin-ups: 3 sets to failure
4. Hanging Leg Raises: 3 sets x 8 reps
5. Banded/Dumbbell Goblet Squats: 3 sets x 12 reps
6. Banded/Dumbbell Triceps Extension: 3 sets x 8 reps

Day 3: OFF

Day 4: ON

1. Back Lever Holds (optional): 4 sets x 10-30 seconds hold
2. Max Rep Pull-Ups (strict form): 3 sets to failure
3. Dip Burnout (continuous reps): 3 sets to failure
4. Push-Ups: 3 sets x 20 reps
5. L-Sit Hold: 3 sets x 30 seconds hold
6. Hanging Leg Raises: 3 sets to failure
7. Banded/Dumbbell Calf Raises: 3 sets x 12 reps

Day 5: ON

1. Muscle-Ups: 4 sets x 4-8 reps
2. Triceps Dips: 3 sets x 15 reps
3. Push-Ups: 3 sets to failure
4. Banded/Dumbbell Lateral Raise: 3 sets x 12 reps
5. Cliff Hanger Pull Ups: 3 sets x 12 reps (6 on each side)
6. Banded/Dumbbell Squats: 3 sets x 12 reps
7. Banded/Dumbbell Hammer Curl: 4 sets x 15 reps

Day 6: ON

1. Wide Grip Pull-Ups: 4 sets x 8 reps
2. Dips: 3 sets x 10 reps
3. Hanging Windshield Wipers: 3 sets x 8 reps
4. Banded/Dumbbell Front Raises: 4 sets x 10 reps
5. Lunges with Dumbbells: 3 sets x 12 reps
6. Banded/Dumbbell Tricep Extensions: 4 sets x 15 reps

Day 7: OFF

Advanced Power Tower Workout Program PDF

Download our advanced pull up tower workout routine in pdf format for easy access.

Take the next step towards a stronger, fitter you by clicking the link below.

Don’t miss:

Kettlebell Full Body Workout Routine
Power Tower Workout Routine for Beginners
5-Day Resistance Band Workout Routine
Full Body Dumbbell Workout Plan
5 Day Dumbbell Workout Plan

Summing Up

The advanced exercise tower workout plan offers a dynamic and effective routine, ideal for individuals seeking to take their fitness to the next level.

Designed for individuals who have already mastered the basics, this guide offers a challenging regimen that focuses on all the key muscle groups.