Full body blast w/ landmine and cardio

This 16-week program is built to get you stronger, leaner, and more athletic. Week 1 hits the classics with barbells and dumbbells, while Week 2 switches it up with landmine training for fresh angles and explosive power. Every workout blends strength, conditioning, and core work so you’re not just lifting — you’re building real performance. Stick to the plan, push yourself each week, and watch your strength and conditioning take off.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

25-40 min of light cardio activity ( jog, run, elliptical, walking etc)

Light Jog

Jump Rope

Side Plank

Dead Bug

Active recovery

Band Pull Apart

Walking Lunge

Bench Press (Barbell)

Barbell Row

Overhead Press (Barbell)

Shrug (Barbell)

Battle Ropes

Lying Leg Raise

Upper Power

Cat Cow Stretch

Stretching

Squat (Bodyweight)

Glute Bridge (Bodyweight)

Squat (Barbell)

Romanian Deadlift (Barbell)

Step-Up (Weighted)

Standing Calf Raise

Sprint

Plank (Weighted)

Lower Body + Conditioning 

Bicep Curl ( Band)

Tricep Pushdown ( Band )

Bicep Curl (Barbell)

Bicep Curl (EZ Bar)

Bench Press (Close Grip)

Overhead Tricep Extension (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Ab Wheel

Arms + Shoulders

Push Up

Band Shoulder Dislocates

Incline Bench Press (Barbell)

Overhead Press (Dumbbell)

Chest Fly (Dumbbell)

Dip (Weighted)

Hanging Leg Raise

Push

Band Face Pull

Deadlift (Barbell)

Hammer Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Farmer's Walk (Weighted)

Pallof Press

Pull

Cardio

REST + RECOVERY

Chest Press (Machine)

Cable Low Row

Meadow Row

Landmine Press

Landmine Push Press

Pull-Up (Bodyweight)

Windshield Wipers

Lunge (Bodyweight)

Hip Openers

Squat to Press (Dumbbell)

Sumo Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Sit Up

Lower Body + Conditioning

Landmine Shoulder To Shoulder Press

Landmine Shrugs

Wood Chop

Bird Dog

Active Recovery

Landmine Floor Press

Landmine Overhead Press

Landmine Fly/press Hybrid

Dip (Bodyweight)

Russian Twist

Push Day

Band Mobility Stretches

Rest + Recovery

Landmine Deadlift

Landmine One Arm Row

Landmine Reverse Curl To Press

Hanging Knee Raise W/ Twist

Pull Day

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