Program Description
Strong pulling, strong pushing and strong lowerbody. Add 2.5 for pulling and pushing each week. 5kg for leg stuff
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJun 09, 2025 05:19
- Last EditedJun 18, 2025 09:40
Summary
Transform your training with the **HakDetLortHverDag** program, a dynamic 12-week journey designed for serious lifters. Committing just three days a week, you'll tackle a mix of heavy lifts and high-intensity supersets to build strength and muscle across all major muscle groups. Each session incorporates foundational exercises like the bench press and deadlift, ensuring you maximize your gains while keeping your workouts fresh and engaging. Get ready to push your limits and redefine your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Jump3 Sets
5 Reps
75%
3B
Ring Dip3 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 Row3 Sets
9-12 Reps
@9.5
3A
Good Morning3 Sets
8-10 Reps
@8.5
3B
Ring Push Up3 Sets
10 Reps
@8.5
4
Handstand3 Sets
1 mins
@8
Day 3
1
One Arm ChinUp5 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 Squat3 Sets
10 Reps
@8.5
3B
Bicep Curl (Barbell)3 Sets
10 Reps
@8.5