Landmine-heavy 4 week program

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

EXERCISE SETS REPS REST
Landmine Front Squat 4 12 90 sec.
Landmine Reverse Lunge 4 12 90 sec.
DB Shoulder Press 4 10 90 sec.
Landmine Half-kneeling Single-arm Shoulder Press 4 12 per arm 60 sec.
Peterson Stepup* 3 10 each leg 60 sec.
Barbell Curl 4 12 60 sec.
Calf Raise 4 20 90 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

EXERCISE SETS REPS REST
Deadlift 4 12 90 sec.
Landmine Single-leg Deadlift 4 12 90 sec.
Landmine Row (Neutral Grip) 4 10 90 sec.
Landmine Single-arm Row (Pronated Grip) 4 10 60 sec.
Band-resisted Hip Thruster SUPERSET 4 12
Prone Leg Curl 90 sec.
Rear-delt Flye 4 10 90 sec.
Landmine Antirotation 3 15 each way 90 sec.
Landmine Antirotation 4 12 90 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

EXERCISE SETS REPS REST
DB Chest Press 4 12 90 sec.
Landmine Floor Press 4 12 90 sec.
Pec-deck Flye SUPERSET 4 12
Pushup 4 AMRAP* 90 sec.
Landmine Pivot Lunge 4 10each side 90 sec.
Landmine Pivot Press 4 20 90 sec.
Cable Triceps Extension SUPERSET 4 12
Close-grip Pushup 4 20 90 sec.
Plank 4 45 sec. 90 sec.
Leg Raise 4 20 90 sec.

*As many reps as possible

WEEK 1, DAY 4
Lower-body, Vertical Pull

EXERCISE SETS REPS REST
Landmine Front Squat 4 12 90 sec.
Landmine Kickstand Single-leg Deadlift 4 12 90 sec.
Walking Lunge SUPERSET 4 10 90 sec.
Leg Extension 4 12 90 sec.
Pullup 4 10 90 sec.
Lat Pulldown 4 12 90 sec.
Hammer Curl SUPERSET 4 10 90 sec.
Alternating Dumbbell Curl 4 10 90 sec.
Steady-state Cardio 30 min.

 

2. WEEK 2, DAY 1 

Lower-body Push, Vertical Press

EXERCISE SETS REPS REST
Landmine Front Squat 4 10 90 sec.
Landmine Reverse Lunge 4 10 90 sec.
DB Shoulder Press 4 10 90 sec.
Landmine Half-kneeling Shoulder Press 4 10 60 sec.
Peterson Stepup 3 10 each leg 60 sec.
Barbell Curl 4 10 60 sec.
Calf Raise 4 20 90 sec.
Steady-state Cardio 30 min

*60% VO2 max

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

EXERCISE SETS REPS REST
Deadlift 4 10 90 sec.
Landmine Single-leg Deadlift 4 10 90 sec.
Landmine Neutral-grip Row 4 12 90 sec.
Landmine Single-arm Row (Pronated Grip) 4 12 60 sec.
Band Hip Thruster SUPERSET Prone Leg Curl 4 10 90 sec.
Rear-delt Flye 3 15 90 sec.
Landmine Antirotation 3 15 each side 90 sec.
Ab Wheel Rollout 3 12 90 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

EXERCISE SETS 10 90 sec.
DB Chest Press 4 10 90 sec.
Landmine Floor Press 4 12
AMRAP*
90 sec.
Pec-deck Flye SUPERSET Pushup 4 10 each side 90 sec.
Landmine Pivot Lunge 4 20 90 sec.
Landmine Pivot Press 4 15 90 sec.
Cable Triceps Extension SUPERSET Close-grip Pushup 4 20 90 sec.
Plank 3 3 45 sec. 90 sec.
Leg Raise 4 20 90 sec.

*As many reps as possible

WEEK 2, DAY 4
Lower-body, Vertical Pull

EXERCISE SETS REPS  REST
Landmine Front Squat 4 10 90 sec.
Landmine Single-leg Deadlift 4 10 90 sec.
Walking Lunge SUPERSET 4 12
Leg Extension 4 10 90 sec.
Pullup 4 12 90 sec.
Lat Pulldown 4 10 90 sec.
Hammer Curl SUPERSET 4 15
Alternating DB Curl 4 10 90 sec.
Steady-state Cardio* 30 min

*60% VO2 max

3. WEEK 3, DAY 1

Lower-body Push, Vertical Press

EXERCISE SETS REPS REST
Barbell Squat 4 12 90 sec.
Landmine Front Squat To Press 4 15 90 sec.
Landmine Reverse Lunge 4 12 90 sec.
DB Shoulder Press 4 12 60 sec.
Landmine Half-kneeling
Shoulder Press SUPERSET
4 12
Lateral Raise 4 12 60 sec.
Barbell Curl 4 12 60 sec.
Calf Raise 4 20 90 sec.
Steady-state
Cardio*
30 min

*60% VO2 max

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

EXERCISE SETS REPS REST
Deadlift 4 12 90 sec.
Landmine Single-leg Deadlift 4 12 90 sec.
Landmine Neutral-grip Single-arm Row 4 12 90 sec.
Landmine Single-arm Row (Pronated Grip) 4 12 60 sec.
Band-resisted Hip Thruster SUPERSET 4 12
Prone Leg Curl 4 10 90 sec
Rear-delt Flye 3 12 90 sec.
Landmine Antirotation 3 15 each side 90 sec.
Ab Wheel Rollout 3 12 90 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

EXERCISE SETS  REPS  REST
DB Chest Press 5 12 90 sec.
Landmine Floor Press 4 12 90 sec.
DB Flye SUPERSET 4 12
Pushup 4 AMRAP* 90 sec.
Landmine Pivot Lunge 4 10 each side 90 sec.
Landmine Pivot Press 4 20 90 sec.
Cable Triceps Extension SUPERSET 4 15
Close-grip Pushup 4 20 90 sec.
Plank 3 60 sec 90 sec.
Leg Raise 4 20 90 sec.

*As many reps as possible

WEEK 3, DAY 4
Lower-body, Vertical Pull

EXERCISE SETS REPS REST
Landmine Front Squat 4 12 90 sec.
Landmine Squat w/Alternating Press 4 15 90 sec.
Landmine Single-leg Deadlift 4 12
Leg Extension 4 12 90 sec.
Neutral-grip Pullup 4 10 90 sec.
Lat Pulldown 4 12 90 sec.
Hammer Curl SUPERSET 4 10
Alternating DB Curl 4 10 90 sec.
Steady-state Cardio* 30 min

 

4. WEEK 4, DAY 1

Lower-body Push, Vertical Press

EXERCISE SETS REPS REST
Barbell Squat 4 10 90 sec.
Landmine Front Squat to Press 4 12 90 sec.
Landmine Reverse Lunge 4 10 90 sec.
DB Shoulder Press 4 10 60 sec.
Landmine Halfkneeling Shoulder Press 4 10
SUPERSET Lateral Raise 4 10 60 sec.
Barbell Curl 4 12 60 sec.
Calf Raise 4 20 90 sec.
Steady-state Cardio* 30 min

*60% VO2 max

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

EXERCISE SETS REPS REST
Deadlift 4 10 90 sec.
Landmine Single-leg Deadlift 4 10 90 sec.
Landmine Neutral-grip Single-arm Row 4 10 90 sec.
Landmine Single-arm Row (Pronated Grip) 4 10 60 sec.
Band Resisted Hip Thruster SUPERSET 4 10
Prone Leg Curl 4 12 90 sec.
Rear-delt Flye 3 15 90 sec.
Landmine Antirotation 3 15 each way 90 sec.
Ab Wheel Rollout 3 12 90 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

EXERCISE SETS REPS REST
DB Chest Press 5 10 90 sec.
Landmine Floor Press 4 10 90 sec.
DB Flye SUPERSET 4 10
Pushup 4 AMRAP* 90 sec.
Landmine Pivot Lunge 4 15 each side 90 sec.
Landmine Pivot Press 4 20 90 sec.
Cable Triceps Extension SUPERSET 4 15
Close-grip Pushup 4 20 90 sec.
Plank 3 60 sec 90 sec.
Leg Raise 4 20 90 sec.

 

WEEK 4, DAY 4
Lower-body, Vertical Pull

EXERCISE SETS REPS REST
Landmine Front Squat 4 10 90 sec.
Landmine w/Alternating Press 4 12 90 sec.
Landmine Single-leg Deadlift 4 12 90 sec.
SUPERSET Leg Extension 4 10 90 sec.
Neutral-grip Pullup 4 12 90 sec.
Lat Pulldown 4 10 90 sec.
Hammer Curl SUPERSET 4 12
Alternating DB Curl 4 90 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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