SANDBAGS & CALISTHENICS BASE PROGRAM 

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.

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Week 1

Week 2

Week 3

Week 4

Sandbag-To-Shoulder

Sandbag High Pull (3xReps)

Sandbag Bear Hug Carry (3 Sets)

Lift From The Lap To Chest Height (Vertical Method 1)

Posterior Chain (Band Good Mornings, Bodyweight Hyperextensions, Etc.) 

6.	Abs (Standing Band Crunches, Sit-Ups, Etc.)

Obliques (Oblique Crunches Etc.) 

Sandbag One

Chin-Up (Bodyweight)

Dip (Bodyweight)

Inverted Row

Pike Push Up

Ab Wheel

Neck Curl

Neck Extension

Isolation Work (Optional)

Calithenics Circuit (10 Down)

Sandbag Row (3xReps)

Sandbag Squat

Sandbag Two

5-3-2 Rep Scheme: Complete 5 reps of each exercise, followed by 3 reps of each, and finally 2 reps

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