Upper/Lower Landmine Only
Landmine only
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Landmine Row | 3 | 12 reps | @7 |
| 2 | Standing Landmine Single-Arm Press | 3 | 12 reps | @7 |
| 3 | Landmine T-Bar Row | 3 | 10–12 reps | @7 |
| 4 | Landmine Rotational Clean And Press | 3 | 10–12 reps | @7 |
| 5 | Landmine Single-Arm Chest Fly Push-Ups | 3 | 10 reps | @7 |
| 6 | Landmine Oblique Twist | 3 | 10–12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Landmine Front Squat | 3 | 12 reps | @7 |
| 2 | Landmine Reverse Lunge | 3 | 6–10 reps | @7 |
| 3 | Landmine Lateral Lunge | 3 | 8–12 reps | @7 |
| 4 | Landmine Single-Leg RDL | 3 | 10–12 reps | @7 |
| 5 | Landmine Calf Raise | 3 | 10–12 reps | @7 |
| 6 | Landmine Pallof Press | 3 | 10–12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kneeling Landmine Single-Arm Press | 3 | 12 reps | @7 |
| 2 | Single Arm Landmine Row | 3 | 10–12 reps | @7 |
| 3 | Landmine Standing Chest Press | 3 | 10 reps | @7 |
| 4 | Wide-Grip Landmine T-Bar Row | 3 | 10 reps | @7 |
| 5 | Landmine Lateral Raise | 3 | 12 reps | @7 |
| 6 | Landmine Anti-Rotation Press | 3 | 10–12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Landmine Romanian Deadlift | 3 | 12 reps | @7 |
| 2 | Landmine Good Morning | 3 | 12 reps | @7 |
| 3 | Landmine Single-Leg Hip Thrust | 3 | 10–12 reps | @7 |
| 4 | Landmine Sumo Deadlift | 3 | 10–12 reps | @7 |
| 5 | Landmine Calf Raise | 3 | 10–12 reps | @7 |
| 6 | Landmine Standing Reverse Chop | 3 | 10 reps | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower Landmine Only is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Upper/Lower Landmine Only is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper/Lower Landmine Only is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
