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Har har gar

by Dragos C.

Program Description

**Har har gar** is an intense 2-week program designed to elevate your strength and conditioning with a six-day-per-week training schedule. Each session focuses on compound movements like squats, bench presses, and deadlifts, targeting major muscle groups for maximum growth and endurance. With a mix of barbell and cable exercises, you'll build muscle and improve your overall fitness. Get ready to push your limits and see real results!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 04, 2025 10:38
  • Last Edited
    Aug 12, 2025 12:16

Summary

Embark on a transformative 2-week journey with the "Har har gar" program, designed for dedicated lifters looking to build strength and muscle. This program spans three days each week, focusing on foundational barbell exercises like squats, bench presses, and barbell rows, complemented by targeted accessory movements. Expect to challenge your limits with progressive rep ranges, ensuring you maximize gains while honing your technique. Get ready to elevate your training and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Hamstrings
10.7%
Triceps
10.7%
Middle Delts
9.7%
Lats
8.7%
Glutes
8.7%
Front Delts
8.7%
Upper Back
7.8%
Biceps
6.8%
Chest
4.9%
Abs
3.9%
Lower Back
3.9%
Adductors
1.9%
Rear Delts
1%
Abductors
1%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Barbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Overhead Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Overhead Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Barbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Barbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Overhead Press (Machine)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Bench Press (Barbell)
3 Sets
6-8 Reps
-
3
Barbell Row
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Bench Press (Barbell)
3 Sets
6-8 Reps
-
3
Barbell Row
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Overhead Press (Machine)
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 Sets
8-10 Reps
-
4
Leg Press
3 Sets
10-15 Reps
-
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
-