Workout Plans
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Build strength and size with this landmine-heavy program.

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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.

Week 1

  • Day 1 Lower Push, Vertical Press Start
  • Day 2 Lower Pull, Horizontal Pull Start
  • Day 3 Horizontal Push, Metabolic Start
  • Day 4 Lower, Vertical Pull Start
  • Day 5 Rest Start
  • Day 6 Rest Start
  • Day 7 Rest Start

Week 2

  • Day 8 Lower Push, Vertical Press Start
  • Day 9 Lower Pull, Horizontal Pull Start
  • Day 10 Horizontal Push, Metabolic Start
  • Day 11 Lower, Vertical Pull Start
  • Day 12 Rest Start
  • Day 13 Rest Start
  • Day 14 Rest Start

Week 3

  • Day 15 Lower Push, Vertical Press Start
  • Day 16 Lower Push, Horizontal Pull Start
  • Day 17 Horizontal Push, Metabolic Start
  • Day 18 Lower, Vertical Push Start
  • Day 19 Rest Start
  • Day 20 Rest Start
  • Day 21 Rest Start

Week 4

  • Day 22 Lower Push, Vertical Press Start
  • Day 23 Lower Pull, Horizontal Pull Start
  • Day 24 Horizontal Push, Metabolic Start
  • Day 25 Lower, Vertical Pull Start
  • Day 26 Rest Start
  • Day 27 Rest Start
  • Day 28 Rest Start
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