Full body blast w/ landmine and cardio
Transform your strength and endurance with 16 weeks of dynamic landmine workouts and cardio bursts—ignite your full-body potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Band Pull Apart | 1 | 20 reps |
| 3 | Walking Lunge | 4 | 10 reps |
| 4 | Bench Press (Barbell) | 4 | 8 reps |
| 5 | Barbell Row | 4 | 8 reps |
| 6 | Overhead Press (Barbell) | 3 | 8 reps |
| 7 | Shrug (Barbell) | 4 | 12 reps |
| 8 | Battle Ropes | 3 | 1 min |
| 9 | Lying Leg Raise | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Cat Cow Stretch | 2 | 5 reps |
| 3 | Stretching | 1 | 5 min |
| 4 | Squat (Bodyweight) | 1 | 20 reps |
| 5 | Glute Bridge (Bodyweight) | 1 | 15 reps |
| 6 | Squat (Barbell) | 4 | 8 reps |
| 7 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 8 | Step-Up (Weighted) | 3 | 12 reps |
| 9 | Standing Calf Raise | 4 | 15 reps |
| 10 | Sprint | 8 | 20 sec |
| 11 | Jump Rope | 4 | 1 min |
| 12 | Plank (Weighted) | 3 | 45 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Bicep Curl ( Band) | 1 | 20 reps |
| 3 | Tricep Pushdown ( Band ) | 1 | 20 reps |
| 4 | Bicep Curl (Barbell) | 4 | 10 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 12 reps |
| 6 | Bench Press (Close Grip) | 1 | 0 reps |
| 7 | Overhead Tricep Extension (Dumbbell) | 4 | 8 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 9 | Shrug (Dumbbell) | 4 | 15 reps |
| 10 | Battle Ropes | 6 | 20 sec |
| 11 | Ab Wheel | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Light Jog | 1 | 25–40 min |
| 2 | Jump Rope | 5 | 2 min |
| 3 | Side Plank | 3 | 30 sec |
| 4 | Dead Bug | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Stretching | 1 | 5 min |
| 3 | Cat Cow Stretch | 2 | 5 reps |
| 4 | Push Up | 1 | 15 reps |
| 5 | Band Shoulder Dislocates | 1 | 12 reps |
| 6 | Incline Bench Press (Barbell) | 4 | 8 reps |
| 7 | Overhead Press (Dumbbell) | 3 | 10 reps |
| 8 | Chest Fly (Dumbbell) | 3 | 12 reps |
| 9 | Dip (Weighted) | 4 | AMRAP |
| 10 | Shrug (Dumbbell) | 4 | 12 reps |
| 11 | Battle Ropes | 5 | 20 sec |
| 12 | Hanging Leg Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Stretching | 1 | 5 min |
| 3 | Band Face Pull | 1 | 15 reps |
| 4 | Romanian Deadlift (Barbell) | 1 | 10 reps |
| 5 | Deadlift (Barbell) | 4 | 6 reps |
| 6 | Barbell Row | 4 | 8 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps |
| 9 | Farmer's Walk (Weighted) | 4 | 30–60 sec |
| 10 | Sprint | 6 | 20 sec |
| 11 | Pallof Press | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 15–20 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full body blast w/ landmine and cardio is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
Full body blast w/ landmine and cardio is structured around 7 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full body blast w/ landmine and cardio 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
