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HakDetLortHverDag

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Program Description

Strong pulling, strong pushing and strong lowerbody. Add 2.5 for pulling and pushing each week. 5kg for leg stuff

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 09, 2025 05:19
  • Last Edited
    Jun 11, 2025 04:47
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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
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2A
Chin-Up (Weighted)
3
7-10 reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3
5-7 reps
60%
3A
Box Jump
3
5 reps
75%
3B
Ring Dip
3
5-7 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Ring Row
3
9-12 reps
RPE 9.5
3A
Good Morning
3
8-10 reps
RPE 8.5
3B
Ring Push Up
3
10 reps
RPE 8.5
4
Handstand
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm ChinUp
5
3 reps
85%
2A
Squat (Barbell)
3
8-10 reps
RPE 8.5
2B
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
3A
Cossack Squat
3
10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2A
Chin-Up (Weighted)
3 Sets
7-10 Reps
60%
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
5-7 Reps
60%
3A
Box Jump
3 Sets
5 Reps
75%
3B
Ring Dip
3 Sets
5-7 Reps
50%
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2A
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
2B
Ring Row
3 Sets
9-12 Reps
@9.5
3A
Good Morning
3 Sets
8-10 Reps
@8.5
3B
Ring Push Up
3 Sets
10 Reps
@8.5
4
Handstand
3 Sets
1 mins
@8
Day 3
1
One Arm ChinUp
5 Sets
3 Reps
85%
2A
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2B
Bench Press (Barbell)
3 Sets
8-10 Reps
@8.5
3A
Cossack Squat
3 Sets
10 Reps
@8.5
3B
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5