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Sandbag

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Program Description

Sandbag and calisthenics specific.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 15, 2025 02:36
  • Last Edited
    Jul 13, 2025 11:59

Summary

Unleash your strength and endurance with the Sandbag workout program! Over 12 weeks, you'll engage in five days of dynamic training that incorporates full-body movements using a sandbag, enhancing functional strength and stability. Each session is designed to challenge your limits with exercises like Sandbag To Shoulder and Highpulls, ensuring you build muscle and burn fat effectively. Perfect for at-home workouts, this program is your path to a stronger, more resilient body. Get ready to elevate your fitness game!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag To Shoulder
15
1 reps
-
2
Sandbag Highpull
3
10 reps
-
3
Sandbag Carry
3
1 mins
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
3 reps
-
2
Push Up
5
10 reps
-
3
Squat (Bodyweight)
5
10 reps
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
6
Hanging Knee Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sandbag Squat
3
10 reps
-
2
Sandbag To Chest
3
10 reps
-
3
Sandbag Press
4
10 reps
-
4
Hanging Knee Raise
5
20 reps
-
5
Sit Up
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sandbag Row
4
5 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Snatch (Kettlebell)
4
10 reps
-
4
Push Up
5
10 reps
-
5
Kettlebell Gorilla Row
3
10 reps
-
6
Hanging Knee Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder
15
1 reps
-
2
Sandbag Highpull
4
10 reps
-
3
Sandbag Carry
4
1 mins
-
4
Dip (Bodyweight)
4
10 reps
-
5
Inverted Row
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Sandbag To Shoulder
15 Sets
1 Reps
-
2
Sandbag Highpull
3 Sets
10 Reps
-
3
Sandbag Carry
3 Sets
1 mins
-
4
Hanging Knee Raise
5 Sets
20 Reps
-
5
Sit Up
5 Sets
20 Reps
-
Day 2
1
Chin-Up (Bodyweight)
5 Sets
3 Reps
-
2
Push Up
5 Sets
10 Reps
-
3
Squat (Bodyweight)
5 Sets
10 Reps
-
4
Dip (Bodyweight)
4 Sets
10 Reps
-
5
Inverted Row
4 Sets
10 Reps
-
6
Hanging Knee Raise
4 Sets
20 Reps
-
Day 3
1
Sandbag Squat
3 Sets
10 Reps
-
2
Sandbag To Chest
3 Sets
10 Reps
-
3
Sandbag Press
4 Sets
10 Reps
-
4
Hanging Knee Raise
5 Sets
20 Reps
-
5
Sit Up
5 Sets
20 Reps
-
Day 4
1
Sandbag Row
4 Sets
5 Reps
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Snatch (Kettlebell)
4 Sets
10 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Kettlebell Gorilla Row
3 Sets
10 Reps
-
6
Hanging Knee Raise
5 Sets
20 Reps
-
Day 5
1
Sandbag Shoulder
15 Sets
1 Reps
-
2
Sandbag Highpull
4 Sets
10 Reps
-
3
Sandbag Carry
4 Sets
1 mins
-
4
Dip (Bodyweight)
4 Sets
10 Reps
-
5
Inverted Row
4 Sets
10 Reps
-