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SANDBAGS & CALISTHENICS BASE PROGRAM

by John S.
34 athletes joined

Program Description

This is the base program from "Sandbag Hypertrophy: The Complete Sandbag Training Manual" by Cody Janko. Combining the raw power of heavy sandbag lifting with the ancient art of calisthenics circuit training, Sandbag Hypertrophy gives you everything you need to get strong like a strongman, yoked like a wrestler, and functional like a residential mover.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 30, 2024 01:49
  • Last Edited
    Jun 29, 2025 11:50

Summary

Unleash your strength with the **Sandbags & Calisthenics Base Program**, a dynamic 4-week training regimen designed for those ready to elevate their fitness game. This program features four sessions each week, blending powerful sandbag lifts with bodyweight calisthenics to build functional strength and endurance. From sandbag carries to chin-ups, you’ll engage multiple muscle groups, ensuring a comprehensive workout that challenges your limits. Perfect for garage gym enthusiasts, this program will transform your training routine and sculpt your physique in just 28 days. Get ready to push yourself and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4
Lift From The Lap To Chest Height (Vertical Method 1)
1
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4
Lift From The Lap To Chest Height (Vertical Method 1)
1
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4
Lift From The Lap To Chest Height (Vertical Method 1)
1
-
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
4
Lift From The Lap To Chest Height (Vertical Method 1)
1
-
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Sandbag-To-Shoulder
1 Set
5-15 Reps
-
2
Sandbag High Pull (3xReps)
1 Set
5-10 Reps
-
3
Sandbag Bear Hug Carry (3 Sets)
3 Sets
-
4
Lift From The Lap To Chest Height (Vertical Method 1)
1 Set
-
5
Posterior Chain (Band Good Mornings, Bodyweight Hyperextensions, Etc.)
1 Set
100 Reps
-
6
6. Abs (Standing Band Crunches, Sit-Ups, Etc.)
1 Set
100 Reps
-
7
Obliques (Oblique Crunches Etc.)
1 Set
100 Reps
-
Day 2
1
Chin-Up (Bodyweight)
1 Set
10 Reps
-
2
Dip (Bodyweight)
1 Set
10 Reps
-
3
Inverted Row
1 Set
10 Reps
-
4
Pike Push Up
1 Set
10 Reps
-
5
Ab Wheel
1 Set
10 Reps
-
6
Neck Curl
4 Sets
25 Reps
-
7
Neck Extension
4 Sets
25 Reps
-
8
Isolation Work (Optional)
1 Set
10 mins
-
Day 3
1
Sandbag-To-Shoulder
1 Set
5-15 Reps
-
2
Sandbag Row (3xReps)
1 Set
5-10 Reps
-
3
Sandbag Squat
3 Sets
5-20 Reps
-
4
Lift From The Lap To Chest Height (Vertical Method 1)
1 Set
-
5
Posterior Chain (Band Good Mornings, Bodyweight Hyperextensions, Etc.)
1 Set
100 Reps
-
6
6. Abs (Standing Band Crunches, Sit-Ups, Etc.)
1 Set
100 Reps
-
7
Obliques (Oblique Crunches Etc.)
1 Set
100 Reps
-
Day 4
1
Wide Grip Pull-Up
1 Set
2-5 Reps
-
2
Decline Deficit Pike Push-Ups
1 Set
2-5 Reps
-
3
Hanging Leg Raise
1 Set
2-5 Reps
-
4
Ring Row
1 Set
2-5 Reps
-
5
Dive-Bomber Push Ups
1 Set
2-5 Reps
-
6
Neck Curls & Extensions
4 Sets
25 Reps
-
7
Isolation Work (Optional)
1 Set
10 mins
-