MINE FOR GAINS – USE THIS LANDMINE-HEAVY FOUR-WEEK PROGRAM TO BUST UP STALE ROUTINES AND UNEARTH NEW GAINS IN STRENGTH AND SIZE.

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

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.

1. WEEK 1, DAY 1

Lower-body Push, Vertical Press

EXERCISESETSREPSREST
Landmine Front Squat41290 sec.
Landmine Reverse Lunge41290 sec.
DB Shoulder Press41090 sec.
Landmine Half-kneeling Single-arm Shoulder Press412 per arm60 sec.
Peterson Stepup*310 each leg60 sec.
Barbell Curl41260 sec.
Calf Raise42090 sec.
Steady-state Cardio**30 min

*Stand tall at top of platform, decelerate with control. Do not push off with non-working leg.
**60% VO2 max (maximum oxygen uptake).

WEEK 1, DAY 2
Lower-body Pull, Horizontal Pull

EXERCISESETSREPSREST
Deadlift41290 sec.
Landmine Single-leg Deadlift41290 sec.
Landmine Row (Neutral Grip)41090 sec.
Landmine Single-arm Row (Pronated Grip)41060 sec.
Band-resisted Hip Thruster SUPERSET412
Prone Leg Curl90 sec.
Rear-delt Flye41090 sec.
Landmine Antirotation315 each way90 sec.
Landmine Antirotation41290 sec.

 

DB Bench Press
Using dumbbells instead of barbells allows your joints to move in a more natural path, making it a good option for those plagued with shoulder pain.

DO IT: With a slight arch in your back, keep your elbows tucked in a little as you press the weight up. Lower slowly to just below 90 degrees.

Landmine Reverse Lunge
This unilateral leg exercise variation taxes the gluteus maximus, gluteus medius, and the quads.

DO IT: Shift your weight to your working leg; hold the bar close to the shoulder of the side of the leg you’re lunging with.

Landmine Front Squat
Front-loaded squats target the quads and, because of the anterior positioning, also hit the delts. Using the landmine allows for more natural grip positioning.


DO IT: Keep the bar at chest level. As you squat, sit through the heels, maintain a tall spine, and keep the elbows tucked to the body.

Landmine Antiflexion
This exercise tests the shoulders and obliques as they resist the natural circular motion of the rotating landmine. This also maximizes torque at the end positions, working your obliques throughout the movement.

DO IT: With your feet shoulder-width apart, rotate the bar laterally until horizontal with the ground, then reverse.

Landmine Pivot Lunge 
This move is a metabolic finisher meant to test the legs and incorporate your cardiovascular system. The landmine’s ability to easily pivot allows for transitioning during each rep.

DO IT: Using light weight, face the landmine and then pivot on your front foot and turn your body as you lunge to the side. Return to the start position and repeat for reps.

WEEK 1, DAY 3
Horizontal Push, Metabolic

EXERCISESETSREPSREST
DB Chest Press41290 sec.
Landmine Floor Press41290 sec.
Pec-deck Flye SUPERSET412
Pushup4AMRAP*90 sec.
Landmine Pivot Lunge410each side90 sec.
Landmine Pivot Press42090 sec.
Cable Triceps Extension SUPERSET412
Close-grip Pushup42090 sec.
Plank445 sec.90 sec.
Leg Raise42090 sec.

*As many reps as possible

WEEK 1, DAY 4
Lower-body, Vertical Pull

EXERCISESETSREPSREST
Landmine Front Squat41290 sec.
Landmine Kickstand Single-leg Deadlift41290 sec.
Walking Lunge SUPERSET41090 sec.
Leg Extension41290 sec.
Pullup41090 sec.
Lat Pulldown41290 sec.
Hammer Curl SUPERSET41090 sec.
Alternating Dumbbell Curl41090 sec.
Steady-state Cardio30 min.

 

2. WEEK 2, DAY 1 

Lower-body Push, Vertical Press

EXERCISESETSREPSREST
Landmine Front Squat41090 sec.
Landmine Reverse Lunge41090 sec.
DB Shoulder Press41090 sec.
Landmine Half-kneeling Shoulder Press41060 sec.
Peterson Stepup310 each leg60 sec.
Barbell Curl41060 sec.
Calf Raise42090 sec.
Steady-state Cardio30 min

*60% VO2 max

WEEK 2, DAY 2
Lower-body Pull, Horizontal Pull

EXERCISESETSREPSREST
Deadlift41090 sec.
Landmine Single-leg Deadlift41090 sec.
Landmine Neutral-grip Row41290 sec.
Landmine Single-arm Row (Pronated Grip)41260 sec.
Band Hip Thruster SUPERSET Prone Leg Curl41090 sec.
Rear-delt Flye31590 sec.
Landmine Antirotation315 each side90 sec.
Ab Wheel Rollout31290 sec.

 

Landmine Floor Press
This exercise enhances shoulder mobility and pressing strength by placing the shoulder in a more stable position for the lift.

DO IT: Situate your working elbow at a 45-degree angle. Keep your feet and head planted firmly on the ground. Press for reps.

Landmine Single-arm Row (Pronated Grip)

Since the weight is pulling you laterally, your lats, rear delts, and upper back work harder to resist the torque at the bottom of the movement.

DO IT: With a staggered stance and on the balls of your feet, allow your arm to fully extend in the starting position before rowing the weight toward your chest.

WEEK 2, DAY 3
Horizontal Push, Metabolic

EXERCISESETS1090 sec.
DB Chest Press41090 sec.
Landmine Floor Press412
AMRAP*
90 sec.
Pec-deck Flye SUPERSET Pushup410 each side90 sec.
Landmine Pivot Lunge42090 sec.
Landmine Pivot Press41590 sec.
Cable Triceps Extension SUPERSET Close-grip Pushup42090 sec.
Plank33 45 sec.90 sec.
Leg Raise42090 sec.

*As many reps as possible

WEEK 2, DAY 4
Lower-body, Vertical Pull

EXERCISESETSREPS REST
Landmine Front Squat41090 sec.
Landmine Single-leg Deadlift41090 sec.
Walking Lunge SUPERSET412
Leg Extension41090 sec.
Pullup41290 sec.
Lat Pulldown41090 sec.
Hammer Curl SUPERSET415
Alternating DB Curl41090 sec.
Steady-state Cardio*30 min

*60% VO2 max

3. WEEK 3, DAY 1

Lower-body Push, Vertical Press

EXERCISESETSREPSREST
Barbell Squat41290 sec.
Landmine Front Squat To Press41590 sec.
Landmine Reverse Lunge41290 sec.
DB Shoulder Press41260 sec.
Landmine Half-kneeling
Shoulder Press SUPERSET
412
Lateral Raise41260 sec.
Barbell Curl41260 sec.
Calf Raise42090 sec.
Steady-state
Cardio*
30 min

*60% VO2 max

WEEK 3, DAY 2
Lower-body Push, Horizontal Pull

EXERCISESETSREPSREST
Deadlift41290 sec.
Landmine Single-leg Deadlift41290 sec.
Landmine Neutral-grip Single-arm Row41290 sec.
Landmine Single-arm Row (Pronated Grip)41260 sec.
Band-resisted Hip Thruster SUPERSET412
Prone Leg Curl41090 sec
Rear-delt Flye31290 sec.
Landmine Antirotation315 each side90 sec.
Ab Wheel Rollout31290 sec.

 

Landmine Single-leg Deadlift

Unilateral deads hit the hamstrings hard while demanding more glute involvement (mainly the medius) than traditional deadlifts.

DO IT: With your feet flat on the floor and a slight bend in the knee, push your hips backward, maintaning a neutral head position until the bar passes the knee of your stiff leg.

Band Hip Thruster

The band provides tension throughout the movement, building strength and endurance in your glutes.

DO IT: Drive your hips straight up and squeeze your glutes at the top of the exercise.

WEEK 3, DAY 3
Horizontal Push, Metabolic

EXERCISESETS REPS REST
DB Chest Press51290 sec.
Landmine Floor Press41290 sec.
DB Flye SUPERSET412
Pushup4AMRAP*90 sec.
Landmine Pivot Lunge410 each side90 sec.
Landmine Pivot Press42090 sec.
Cable Triceps Extension SUPERSET415
Close-grip Pushup42090 sec.
Plank360 sec90 sec.
Leg Raise42090 sec.

*As many reps as possible

WEEK 3, DAY 4
Lower-body, Vertical Pull

EXERCISESETSREPSREST
Landmine Front Squat41290 sec.
Landmine Squat w/Alternating Press41590 sec.
Landmine Single-leg Deadlift412
Leg Extension41290 sec.
Neutral-grip Pullup41090 sec.
Lat Pulldown41290 sec.
Hammer Curl SUPERSET410
Alternating DB Curl41090 sec.
Steady-state Cardio*30 min

 

4. WEEK 4, DAY 1

Lower-body Push, Vertical Press

EXERCISESETSREPSREST
Barbell Squat41090 sec.
Landmine Front Squat to Press41290 sec.
Landmine Reverse Lunge41090 sec.
DB Shoulder Press41060 sec.
Landmine Halfkneeling Shoulder Press410
SUPERSET Lateral Raise41060 sec.
Barbell Curl41260 sec.
Calf Raise42090 sec.
Steady-state Cardio*30 min

*60% VO2 max

WEEK 4, DAY 2
Lower-body Pull, Horizontal Pull

EXERCISESETSREPSREST
Deadlift41090 sec.
Landmine Single-leg Deadlift41090 sec.
Landmine Neutral-grip Single-arm Row41090 sec.
Landmine Single-arm Row (Pronated Grip)41060 sec.
Band Resisted Hip Thruster SUPERSET410
Prone Leg Curl41290 sec.
Rear-delt Flye31590 sec.
Landmine Antirotation315 each way90 sec.
Ab Wheel Rollout31290 sec.

 

Landmine Pivot Press
This multiplanar movement is a great finisher for the shoulders, legs, and core.

DO IT: From lunge position, stay on the balls of your feet to allow pivot. Transition the bar to your other hand in the standing position as you rotate and press. Ending position should align pressing arm with rear leg.

Landmine Row (Neutral Grip)
A lats and traps builder, the landmine row mimics a free-weight motion and might be a more comfortable option than barbell rows.

DO IT: Stay on the balls of your feet and keep a strong, tall torso as you lean forward. Fully extend your arms in the starting position, elbows aligned with torso at end of the pull

WEEK 4, DAY 3
Horizontal Push, Metabolic

EXERCISESETSREPSREST
DB Chest Press51090 sec.
Landmine Floor Press41090 sec.
DB Flye SUPERSET410
Pushup4AMRAP*90 sec.
Landmine Pivot Lunge415 each side90 sec.
Landmine Pivot Press42090 sec.
Cable Triceps Extension SUPERSET415
Close-grip Pushup42090 sec.
Plank360 sec90 sec.
Leg Raise42090 sec.

 

WEEK 4, DAY 4
Lower-body, Vertical Pull

EXERCISESETSREPSREST
Landmine Front Squat41090 sec.
Landmine w/Alternating Press41290 sec.
Landmine Single-leg Deadlift41290 sec.
SUPERSET Leg Extension41090 sec.
Neutral-grip Pullup41290 sec.
Lat Pulldown41090 sec.
Hammer Curl SUPERSET412
Alternating DB Curl490 sec.
Steady-state Cardio*30 min

 

Landmine Squat with Alternating Press and Catch

It’s a more explosive shoulder move than a standard landmine shoulder press; it also engages the entire body, making it more metabolic.

DO IT: Lean forward slightly to maximize your explosive ability in relation to the bar. As you come up from the squat, press the bar up and forward with power; as you catch and lower the bar slowly use your opposite shoulder to absorb any of the impact.

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