5 Day Full Body Landmine Workout Routine (with PDF)

Are you tired of the same old gym routine? If you’ve been itching to try something different, I’ve put together a 5-day plan using only a landmine setup. This landmine workout routine targets all the major muscle groups, offering you a thorough full-body workout.

One of the cool things about landmine exercises is their versatility. Whether you’re a beginner or a seasoned gym-goer, you can easily tailor this routine to fit your fitness level. Plus, the unique design of the landmine allows for more natural movements, reducing strain and risk of injury.

Another great perk? The frequency! Since it’s a full-body workout, you’ll be hitting those muscles more often, which can lead to faster gains and improved overall strength. And let’s not forget the convenience – with just one piece of equipment, you can get a killer workout without needing a whole gym setup.

So, if you’re ready to switch things up and challenge your body in new ways, give this Landmine Full Body Workout Routine a try. Trust us, your muscles will thank you!

5 Day Full Body Landmine Workout Plan

Ever tried landmine exercises? They’re awesome because they work multiple muscle groups at once, helping you build balanced strength and reduce the risk of injuries. Plus, they’re super convenient – you don’t need much space or equipment, making them perfect for home gym setups. And here’s a tip: always stretch your entire body before any workout to keep those muscles happy and injury-free!

Now, let’s dive into the 5-day Landmine Full Body Workout Routine I’ve put together for you. It’s time to get moving and feel the burn!

Day 1: ON

1. Landmine Squats: 4 sets of 10 reps
2. Landmine Chest Press: 3 sets of 12 reps
3. landmine Lateral Raises: 3 sets of 12 reps
4. Landmine Bent Over Rows: 3 sets of 12 reps
5. Landmine Single Arm Kickback: 3 sets of 12 reps

Day 2: ON

1. Landmine Hack Squat: 5 sets of 12-15 reps
2. Landmine Shoulder Press: 3 sets of 12 reps
3. Landmine Single Arm Rows: 3 sets of 12 reps for each arm
4. Landmine Chest Press: 3 sets of 12-15 reps
5. Landmine Russian Twists: 3 sets of 15 reps

Day 3: Rest

Day 4: ON

1. Landmine Bulgarian Split Squat: 4 sets of 12-15 reps
2. Landmine Push Press: 3 sets of 10-12 reps
3. Landmine RDLS: 3 sets of 12-15 reps
4. Landmine Rotations: 3 sets of 12-15 reps
5. Landmine Biceps Curls: 3 sets of 12-15 reps for each arm

Day 5: ON

1. Landmine Reverse Lunges: 4 sets of 12-15 reps
2. Half Kneeling Single Arm Landmine Press: 4 sets of 10-12 reps for each arm
3. Landmine Upright Rows: 3 sets of 12-15 reps
4. Landmine Bent Over Rows: 3 sets of 12-15 reps
5. Landmine Triceps Extension: 3 sets of 12-15 reps

Day 6: Rest

Day 7: ON

1. Landmine Sumo Squats: 4 sets of 12-15 reps
2. Landmine Chest Press: 4 sets of 10-12 reps
3. Single Arm Landmine Press: 3 sets of 12-15 reps
4. Landmine RDLS: 3 sets of 10-12 reps
5. Landmine Concentration Curl: 3 sets of 12-15 reps for each arm

Day 8: Rest

Full Body Landmine Workout Program PDF

Ready to kickstart your fitness journey with our 5-day full-body landmine workout? Download your free printable PDF template right now. Whether you prefer to print it out for easy access or keep it handy on your phone, this PDF template will walk you through each session smoothly and clearly.

Don’t miss:

5 Day Calisthenics Workout Plan
Progressive Overload Workout Plan
3 Day Muscle Maintenance Workout Plan
5 Day Unilateral Workout Program
6 Day High Volume Workout Routine

The Bottom Line

The Landmine full-body workout offers a holistic approach to fitness that addresses both strength and mobility, making it a standout choice for anyone looking to elevate their workout routine. Throughout this guide, I have explained the myriad benefits of incorporating landmine exercises into your workout routine, from promoting muscle symmetry and balance to enhancing functional strength and performance.

By following our 5-day full-body landmine workout routine outlined here, you’ll not only sculpt a stronger physique but also build greater resilience and agility in your day-to-day activities. Remember, consistency and dedication are key to achieving your fitness goals, so don’t hesitate to challenge yourself and push your limits with each session.