Landmine Workout Program for Women (with PDF)

The landmine workout is a popular option for women looking to improve their fitness. It helps with strength building, muscle toning, and joint health promotion. Landmine workouts is a great option that caters to these needs, providing a dynamic and adaptable training technique that aligns perfectly with women’s fitness objectives.

Whether you want to shape your body to a perfect hourglass figure, boost your athletic abilities, or simply improve your overall health, landmine exercises can offer a fresh and efficient way to achieve your fitness goals.

Moreover, they are particularly advantageous for home gym setups, offering versatility and convenience.

In this article, I’ll walk you through a 4-day landmine workout routine specially designed to boost your girl power.

4 Day Landmine Workout Plan for Women

The landmine setup provides a safe and joint-friendly environment for performing a wide array of exercises.

Unlike traditional free weights or machines, landmine exercises incorporate multidirectional movements, engaging multiple muscle groups simultaneously while minimizing stress on the joints. This makes landmine workouts particularly suitable for women, who may prioritize exercises that reduce the risk of injury and promote long-term joint health.

Here’s a thoughtfully designed landmine workout routine tailored for women, featuring four workout days and three rest days per week. This program maximizes the benefits of landmine exercises while allowing ample time for recovery and progress.

Day 1: Upper Body

1. Landmine Shoulder Press: 3 sets x 10 reps
2. Landmine T Bar Row: 3 sets x 10 reps
3. Landmine Chest Press: 3 sets x 10 reps
4. Landmine Lateral Raise: 3 sets x 12 reps
5. Landmine Bicep Curl: 3 sets x 12 reps
6. Landmine Rotations: 3 sets x 12 reps

Day 2: Leg and Glutes

1. Landmine Romanian Deadlift: 3 sets x 10 reps
2. Landmine Front Squat: 3 sets x 10 reps
3. Landmine Sumo Squat: 3 sets x 12 reps
4. Landmine Reverse Lunge: 3 sets x 10 reps each leg
5. Landmine Single Leg Hip Thrust: 3 sets x 12 reps

Day 3: Rest

Day 4: Upper Body

1. Landmine Push Press: 3 sets x 10 reps
2. Landmine Meadows Row: 3 sets x 10 reps each arm
3. Double Landmine Incline Chest Fly: 3 sets x 12 reps
4. Landmine Upright Row: 3 sets x 12 reps
5. Landmine Tricep Extension: 3 sets x 12 reps

Day 5: Lower Body & Core

1. Landmine Goblet Squat: 3 sets of 12 reps
2. Single Leg Landmine Romanian Deadlift: 3 sets of 10 reps per leg
3. Landmine Sumo Squat: 3 sets of 12 reps
4. Angled Landmine Reverse Lunge: 3 sets of 10 reps per leg
5. Landmine Russian Twists: 3 sets of 15 reps per side
6. Landmine Rollouts: 3 sets of 10 reps

4 Day Landmine Workout Routine for Women PDF

Download our 4-day landmine exercise program designed specifically for women in PDF format. Easily access the PDF on your mobile device or print it out for workout reference.

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The Bottom Line

This 4-day upper-lower landmine workout program is designed exclusively for women, focusing particularly on strengthening the glutes and abs. Ideal for those with a landmine setup at home, this tailored routine offers the convenience of exercising in the comfort of your own space.

With its upper-lower split structure, participants benefit from ample rest and recovery time, ensuring optimal muscle growth and overall fitness progress.

Whether your goal is to sculpt a well-toned figure, enhance your strength, or simply enhance your overall well-being, our dynamic landmine exercises pave the way for you to achieve your fitness goals.