3-Day Full Body Sandbag Workout Program
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3-Day Full Body Sandbag Workout Program
A complete 3-day-a-week strength program built around one sandbag. Download the printable PDF, grab the workout tracker, or read the full program below.
A Sandbag Workout Program You Can Do Anywhere
This free sandbag workout program is built for anyone who wants to build real, functional strength without a full gym setup. All you need is one sandbag. Train 3 days a week, alternating full-body strength and volume work, so it fits into a busy schedule while still covering your whole body every week.
Every exercise in this program is demonstrated in full on our Sandbag Training Guides, so you always know exactly how to perform each movement safely and effectively.
Who this program is for
- Anyone training at home, in a garage gym, or anywhere without machines
- Lifters who want a simple, repeatable full-body strength program
- Sandbag owners looking for structured programming instead of random workouts
- Beginners and intermediate lifters (the program scales with the sandbag size you choose)
How to Use This Program
- Frequency: Train 3 days per week with at least one rest or active-recovery day between sessions.
- Warm-up: 5 minutes of light movement before every session. Try to warm up the specific body parts that day's workout will train.
- Choosing a weight: Pick a sandbag size that lets you complete every rep with good form. If a bag feels too light, add reps or sets. If it feels too heavy, cut back the reps — either way, keep the set challenging and doable.
- Format: Each round in a block is a superset (two exercises) or giant set (three exercises) — do each exercise back to back with minimal rest, then rest once you've completed the whole round.
- Rest: About 30 seconds between exercises within a round. After finishing a full round, rest 90–120 seconds before starting the next round.
- Progression: When every set of an exercise feels solid, move up one sandbag size or add 1–2 reps per set.
The Full Program
Day 1 — Full Body A
Strength Block — 5 Rounds
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Sandbag Ground-to-Shoulder Hinge at the hips to pull the bag up to your lap, adjust your grip, then drive through your heels and explosively pull it up to one shoulder. Alternate sides each rep. |
6 reps/side |
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Sandbag Bear Hug Squat Hug the bag tight to your chest, chest up, squat to parallel or below, drive through your heels. |
8 reps |
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Push-Ups, Hands on Sandbag Hands on top of the bag, feet on the floor. Keep a straight line from head to heels. |
20 reps |
Volume Block — 3 Rounds
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Sandbag Floor Press Lie flat, bag on chest, press straight up without locking elbows, then lower with control. |
10-12 reps |
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Sandbag Forward Lunge Bear hug the bag, step forward into a lunge, front knee over ankle, drive back to standing. |
10 reps/leg |
Conditioning Finisher
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Sandbag Bear Hug Carry Hug the bag tight to your chest and walk with controlled, deliberate steps. |
3 x 100 ft |
Day 2 — Full Body B
Strength Block — 5 Rounds
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Sandbag Deadlift Hinge at the hips and grip the bag, then drive through your heels to stand, keeping the bag close to your body. Hinge back down with control to reset. |
8 reps |
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Sandbag Bent-Over Row Hinge to about 45 degrees, row the bag to your lower ribs, squeeze at the top, lower with control. |
8 reps |
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Sandbag Offset Shoulder Carry Carry the bag on one shoulder, core braced to resist leaning. Switch sides halfway. |
100 ft, switch halfway |
Volume Block — 3 Rounds
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Sandbag Good Mornings Bear hug the bag to your chest, hinge at the hips until torso is near parallel, drive hips forward to stand. |
12 reps |
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Sandbag Getups From lying with the bag on your chest, work through the roll-up, hip bridge, and half-kneel to standing. |
3 reps/side |
Conditioning Finisher
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Burpees Over Sandbag Burpee on one side of the bag, jump laterally over it, repeat continuously. |
3 x 10 |
Day 3 — Full Body C
Strength Block — 5 Rounds
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Sandbag Clean and Press Hinge at the hips to pull the bag up to your lap, adjust your grip, then explosively drive it up to your chest and press overhead with control. Hinge back down and reset each rep. |
6 reps |
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Sandbag Bear Hug Squat (2-count pause) Same as Day 1's squat, but pause 2 seconds at the bottom of every rep before driving up. |
8 reps |
Volume Block — 3 Rounds
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Sandbag Shoulder Lunge Hold the bag on one shoulder, step into a lunge, alternate legs. Switch shoulders halfway through the set. |
10 reps/leg |
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Sandbag High Pull Extension Hinge at the hips to pull the bag up to your lap, adjusting your grip as needed. Explosively stand and extend, driving up like you're about to shoulder it, but keep it against your chest. Hinge back down to the start under control and repeat. |
10 reps |
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Sandbag Bear Hug March Hug the bag to your chest and march in place, driving knees up, staying tall through your torso. |
60 seconds |
Conditioning Finisher
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Ground-to-Shoulder Ladder 20 total ground-to-shoulder reps, alternating sides, done as fast as good form allows. Rest only as needed. Time it and try to beat it next session. |
20 reps for time |
Get the printable versions to take with you into the garage or gym.
Download the Program (PDF) Download the Tracker (PDF)Frequently Asked Questions
What equipment do I need for this sandbag workout program?
Just one sandbag. Every exercise in this program is designed to be done with a single Freedom Strength sandbag, no bands, rope, or other equipment required.
How heavy should my sandbag be?
Choose a size that lets you complete every rep of an exercise with good form, with the last rep or two feeling challenging but controlled. If a bag feels too light, add reps or sets. If it feels too heavy, cut back the reps, but keep the set challenging.
Is this sandbag program good for beginners?
Yes. Because the program scales with sandbag size and reps rather than fixed heavy weights, beginners can use a lighter bag and more moderate loads while following the exact same structure as more advanced lifters.
How long does each workout take?
Most sessions take 35–50 minutes, depending on how quickly you move between rounds and how long you rest.
What does "superset" and "giant set" mean in this program?
A superset is two exercises done back to back with minimal rest; a giant set is three exercises done back to back with minimal rest. You rest only after completing the full round, not between each individual exercise.
Can I do this program without a gym?
Yes. This program is built for training at home, in a garage, or outdoors — anywhere you can set down one sandbag.
Disclaimer: This program is for general fitness purposes only. Consult your physician before starting, especially with any pre-existing condition. You participate at your own risk, and should stop if you feel pain or discomfort. Freedom Strength Co. is not liable for any injury resulting from use of this program.