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Sandbag

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1 athletes joined

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
    Jan 15, 2025 03:15
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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
-