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All workout plans

Landmine

Muscle buildingIntermediate

Three full-body sessions built entirely around a barbell in a landmine sleeve (or wedged in a corner). The arc of the bar keeps squats upright, presses shoulder-friendly and rows strict — a plan for anyone whose shoulders or back dislike straight-bar lifting, or who has a bar, some plates and not much else.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 40 min
Weekly volume
≈54 working sets

Equipment

GymBarbellBodyweight

Where the week's sets go

  • Legs19 sets · 35%
  • Core12 sets · 22%
  • Shoulders11 sets · 20%
  • Chest6 sets · 11%
  • Back6 sets · 11%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. WedFull Body B
  5. Thurest day
  6. FriFull Body C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Full Body A

Landmine squat, RDL, press, row, rotation · 5 exercises · Up to 41 min

    • Barbell landmine squatQuads · Barbell4× 8–12 reps2 min restBar end held at the chest, elbows in. Sit straight down between the heels; the arc of the bar keeps you upright.
    • Landmine romanian deadliftGlutes · Barbell4× 8–12 reps2 min restBoth hands on the sleeve, hips back, bar sliding down the thighs. Stop where the hamstrings stop.
    • Landmine shoulder pressFront delts · Barbell3× 8–12 reps1 min 30 s restStanding, two hands on the bar end, press up and forward along the arc. Ribs down, glutes tight.
    • Landmine one arm rowUpper back · Barbell3× 10–12 reps1 min 30 s restTen to twelve an arm, straddling the bar. Pull the elbow to the hip, not the shoulder.
    • Landmine 180Abs · Barbell3× 10 reps1 min restTen each way. Arms stay long, hips turn, feet pivot. Light — it is a core exercise, not a shoulder exercise.

Workout 2 of 3

Full Body B

Reverse lunge, kneeling press, single-leg RDL, half-kneeling press, lateral raise · 6 exercises · Up to 37 min

    • Landmine reverse lungeQuads · Barbell4× 8–10 reps1 min 30 s restEight to ten a leg, bar held at the shoulder on the side of the working front leg. Step back, knee kisses the floor, drive up through the front heel.
    • Landmine kneeling chest pressChest · Barbell3× 8–12 reps1 min 30 s restTall kneeling, bar at the chest, press up and forward. Glutes tight so the lower back does not arch.
    • Landmine single leg romanian deadliftGlutes · Barbell3× 8–10 reps1 min 30 s restEight to ten a leg, bar in the hand opposite the standing leg. Hips square, back leg reaching behind you.
    • Landmine half-kneeling one arm pressFront delts · Barbell3× 8–12 reps1 min 30 s restEight to twelve an arm, kneeling on the same-side knee. Press along the bar path and reach at the top.
    • Landmine lateral raiseSide delts · Barbell2× 12–15 reps1 min restTwelve to fifteen a side, standing beside the bar. Lift with a soft elbow to shoulder height — the plate makes it heavier as it rises.
    • Front plankAbs · Bodyweight3× 45 s45 s rest

Workout 3 of 3

Full Body C

Sumo squat, floor fly, row, thruster, core · 6 exercises · Up to 38 min

    • Landmine sumo squatQuads · Barbell4× 10–15 reps1 min 30 s restWide stance, bar hanging between the legs from both hands. Knees out over the toes, chest up.
    • Landmine one arm floor flyChest · Barbell3× 10–12 reps1 min restTen to twelve an arm, lying on the side of the bar. Lower the bar out and down over three seconds, then bring it back over the chest.
    • Landmine one arm rowUpper back · Barbell3× 10–12 reps1 min 30 s restTen to twelve an arm. Same load as day A, pause a second at the hip.
    • Landmine thrusterFront delts · Barbell3× 10 reps1 min 30 s restSquat with the bar at the chest, then press as you stand. One smooth movement; breathe out at the top.
    • Landmine 180Abs · Barbell3× 10 reps1 min restTen each way.
    • Dead bugAbs · Bodyweight3× 10 reps45 s restTen a side, lower back pressed into the floor.

How to progress

Start every exercise at the bottom of its rep range with two reps in reserve. Add 2.5 kg when you hit the top of the range on all sets; on one-arm work, both arms have to make the top. Squats and Romanian deadlifts get the longest rests and the biggest jumps, presses and rows move in small plates. Run six to eight weeks, then either rotate to the 3-Day Intermediate Strength plan or repeat with a heavier starting bar.

Start this plan

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