Landmine Total Body Strength

Overview

Stick one end of a barbell in a corner or a landmine attachment and you unlock an entirely different training tool. The arc of the landmine creates a natural pressing path that is easier on your shoulders than straight overhead pressing. The offset loading challenges your core on every rep. And the rotational exercises you can do are unmatched by any other piece of equipment.

This 6-week program uses the landmine for everything. You need a barbell and a landmine attachment (or a corner and a towel). That is it. Train 3 days per week.

If you have shoulder issues that make overhead pressing painful, this program is especially useful because every press follows the natural arc of the landmine, which is much more shoulder-friendly.

Weeks 1-3: Build Proficiency

Day 1 - Upper Body

• •Landmine Press (standing, single arm): 4x8 per side (60s rest)
• •Landmine Row (meadows row): 4x8 per side (60s rest)
• •Landmine Floor Press (both hands): 3x12 (60s rest)
• •Landmine High Pull: 3x10 (60s rest)
• •Landmine Lateral Raise (hold end of barbell, raise laterally): 3x10 per side (45s rest)
• •Landmine Arc Press (push and rotate across body): 3x8 per side (45s rest)

Day 2 - Lower Body

• •Landmine Squat (goblet style, hold end of barbell at chest): 4x10 (90s rest)
• •Landmine Romanian Deadlift: 4x10 (90s rest)
• •Landmine Reverse Lunge: 3x10 per leg (60s rest)
• •Landmine Lateral Squat: 3x8 per side (60s rest)
• •Landmine Single-Leg Romanian Deadlift: 3x8 per side (60s rest)
• •Landmine Hack Squat (barbell between legs, squat up): 3x12 (60s rest)

Day 3 - Full Body + Rotational

• •Landmine Thruster (squat to press): 4x8 (90s rest)
• •Landmine Row (bent over, both hands): 4x10 (60s rest)
• •Landmine Rotation (Russian twist style): 3x10 per side (60s rest)
• •Landmine Reverse Lunge to Press: 3x6 per side (60s rest)
• •Landmine Anti-Rotation Hold (press out and hold): 3x20s per side (45s rest)
• •Landmine Deadlift: 3x10 (60s rest)
• •Landmine Kneeling Press: 3x8 per side (45s rest)

Weeks 4-6: Increase Intensity

Day 1 - Upper Body Power + Strength

• •Landmine Push Press (single arm, use leg drive): 4x5 per side (90s rest)
• •Landmine Meadows Row (heavier): 4x6 per side (90s rest)
• •Landmine Floor Press: 4x8 (60s rest)
• •Landmine High Pull (explosive): 3x8 (60s rest)
• •Landmine Arc Press: 3x6 per side (60s rest)
• •Landmine Bicep Curl (hold end of barbell): 3x12 (45s rest)

Day 2 - Lower Body Power + Strength

• •Landmine Squat (heavier): 4x6 (2min rest)
• •Landmine Romanian Deadlift: 4x6 (2min rest)
• •Landmine Cossack Squat: 3x8 per side (60s rest)
• •Landmine Reverse Lunge: 3x8 per leg (60s rest)
• •Landmine Single-Leg Hip Thrust: 3x10 per side (45s rest)
• •Landmine Hack Squat: 3x10 (60s rest)

Day 3 - Full Body Complexes

Perform each complex as a continuous circuit without putting the barbell down.

Complex A (4 rounds, 2min rest between rounds)

• •Landmine Deadlift: 5 reps
• •Landmine Row: 5 reps
• •Landmine Squat: 5 reps
• •Landmine Press (right): 5 reps
• •Landmine Press (left): 5 reps

Complex B (3 rounds, 2min rest between rounds)

• •Landmine Reverse Lunge (right): 5 reps
• •Landmine Reverse Lunge (left): 5 reps
• •Landmine Rotation: 5 per side
• •Landmine Thruster: 5 reps
• •Landmine Row: 5 reps

Core Finisher

• •Landmine Rotation: 3x12 per side (45s rest)
• •Landmine Anti-Rotation Press: 3x8 per side (45s rest)

Progression Guidelines

• •Add 5-10 lbs per week during Weeks 1-3
• •In Weeks 4-6, complexes should be done with a weight you can press for 8 reps. The limiting factor is usually the press
• •Landmine pressing is inherently easier on the shoulders than vertical pressing, but it still loads them. If something hurts, stop
• •Single-arm exercises will expose imbalances. Use the same weight for both sides and let the weaker side dictate the load
• •The complexes in Week 4-6 Day 3 are brutal. Start lighter than you think you need

Setup Tips

• •If you do not have a landmine attachment, wedge the barbell into a corner with a folded towel to protect the wall
• •Use standard Olympic plates. Bumper plates work too
• •For single-arm exercises, grip the fat end of the barbell. Your grip will be a limiting factor early on, which is a bonus
• •A landmine handle attachment is nice but not necessary

Notes

This program works great as a stand-alone training plan or as a 6-week training block when you are traveling and your hotel gym only has a barbell and some space. The landmine is one of the most versatile training tools that most people walk right past.