SANDBAGS & CALISTHENICS BASE PROGRAM
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sandbag-To-Shoulder | 1 | 5–15 reps |
| 2 | Sandbag High Pull (3xReps) | 1 | 5–10 reps |
| 3 | Sandbag Bear Hug Carry (3 Sets) | 3 | undefined min |
| 4 | Lift From The Lap To Chest Height (Vertical Method 1) | 1 | undefined+ reps |
| 5 | Posterior Chain (Band Good Mornings, Bodyweight Hyperextensions, Etc.) | 1 | 100 reps |
| 6 | 6. Abs (Standing Band Crunches, Sit-Ups, Etc.) | 1 | 100 reps |
| 7 | Obliques (Oblique Crunches Etc.) | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 1 | 10 reps |
| 2 | Dip (Bodyweight) | 1 | 10 reps |
| 3 | Inverted Row | 1 | 10 reps |
| 4 | Pike Push Up | 1 | 10 reps |
| 5 | Ab Wheel | 1 | 10 reps |
| 6 | Neck Curl | 4 | 25 reps |
| 7 | Neck Extension | 4 | 25 reps |
| 8 | Isolation Work (Optional) | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sandbag-To-Shoulder | 1 | 5–15 reps |
| 2 | Sandbag Row (3xReps) | 1 | 5–10 reps |
| 3 | Sandbag Squat | 3 | 5–20 reps |
| 4 | Lift From The Lap To Chest Height (Vertical Method 1) | 1 | undefined+ reps |
| 5 | Posterior Chain (Band Good Mornings, Bodyweight Hyperextensions, Etc.) | 1 | 100 reps |
| 6 | 6. Abs (Standing Band Crunches, Sit-Ups, Etc.) | 1 | 100 reps |
| 7 | Obliques (Oblique Crunches Etc.) | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | 2–5 reps |
| 2 | Decline Deficit Pike Push-Ups | 1 | 2–5 reps |
| 3 | Hanging Leg Raise | 1 | 2–5 reps |
| 4 | Ring Row | 1 | 2–5 reps |
| 5 | Dive-Bomber Push Ups | 1 | 2–5 reps |
| 6 | Neck Curls & Extensions | 4 | 25 reps |
| 7 | Isolation Work (Optional) | 1 | 10 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SANDBAGS & CALISTHENICS BASE PROGRAM is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 40 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.
SANDBAGS & CALISTHENICS BASE PROGRAM 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SANDBAGS & CALISTHENICS BASE PROGRAM 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
