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The Ultimate Full-Body Landmine Workout

Use this landmine-heavy four-week program to bust up stale routines and unearth new gains in strength and size.

landmine row

Ready to get fit?

Start this plan
  • Goal

    Build Strength & Size

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    4

  • Type

    Strength Training

  • Goal

    Build Strength & Size

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    4

  • Type

    Strength Training

While many lifters and trainers rightfully give the landmine props, its versatility is often overlooked. The device provides the ability to train the entire body—either through unilateral or compound movements—simply by inserting an Olympic bar into a pivot sleeve. The option to pivot and move the bar freely in any direction enables you to recruit more muscle fibers. That increase in muscle recruitment can translate to more muscle development. This four-week program incorporates bodybuilding splits, metabolic conditioning, and functional patterning and uses familiar exercises that you’ll perform in an unfamiliar way. Prepare to be humbled, and prepare to get stronger.

The Plan

  • Goal

    Build Strength & Size

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    4

  • Type

    Strength Training

Week 1

  • Day 1

    Lower Push, Vertical Press

    --

    8

    Yes

    Start

    Lower Push, Vertical Press

  • Day 2

    Lower Pull, Horizontal Pull

    --

    9

    Yes

    Start

    Lower Pull, Horizontal Pull

  • Day 3

    Horizontal Push, Metabolic

    --

    10

    Yes

    Start

    Horizontal Push, Metabolic

  • Day 4

    Lower, Vertical Pull

    --

    9

    Yes

    Start

    Lower, Vertical Pull

  • Day 5

    Rest

  • Day 6

    Rest

  • Day 7

    Rest

Week 2

  • Day 1

    Lower Push, Vertical Press

    --

    8

    Yes

    Start

    Lower Push, Vertical Press

  • Day 2

    Lower Pull, Horizontal Pull

    --

    9

    No

    Start

    Lower Pull, Horizontal Pull

  • Day 3

    Horizontal Push, Metabolic

    --

    10

    Yes

    Start

    Horizontal Push, Metabolic

  • Day 4

    Lower, Vertical Pull

    --

    9

    Yes

    Start

    Lower, Vertical Pull

  • Day 5

    Rest

  • Day 6

    Rest

  • Day 7

    Rest

Week 3

  • Day 1

    Lower Push, Vertical Press

    --

    9

    Yes

    Start

    Lower Push, Vertical Press

  • Day 2

    Lower Push, Horizontal Pull

    --

    9

    Yes

    Start

    Lower Push, Horizontal Pull

  • Day 3

    Horizontal Push, Metabolic

    --

    10

    Yes

    Start

    Horizontal Push, Metabolic

  • Day 4

    Lower, Vertical Push

    --

    8

    Yes

    Start

    Lower, Vertical Push

  • Day 5

    Rest

  • Day 6

    Rest

  • Day 7

    Rest

Week 4

  • Day 1

    Lower Push, Vertical Press

    --

    9

    Yes

    Start

    Lower Push, Vertical Press

  • Day 2

    Lower Pull, Horizontal Pull

    --

    9

    Yes

    Start

    Lower Pull, Horizontal Pull

  • Day 3

    Horizontal Push, Metabolic

    --

    10

    Yes

    Start

    Horizontal Push, Metabolic

  • Day 4

    Lower, Vertical Pull

    --

    9

    Yes

    Start

    Lower, Vertical Pull

  • Day 5

    Rest

  • Day 6

    Rest

  • Day 7

    Rest

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Written by David Otey C.S.C.S.
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