HAK 2026

HAK 2026 is a program developed for several members of Hallsbergs Atletklubb. The program is divided into five different sessions.

The first session is a bench press session, where you perform sets of five with pauses along with assistance work.
The second session focuses on deadlifts, with emphasis on the posterior chain and the core.
The third session is a high-repetition bench press session.
The fourth session focuses on squats, legs, and core work.
The fifth session is a max-reps bench press session.

The program is well suited for those who want to train the bench press frequently and may need to improve precision with paused heavy lifts while also building volume.

If you want to train squat and deadlift but avoid grinding heavy sets and prefer more variation, you simply perform one “heavier” set of five reps before moving on to squat or deadlift variations, and then continue with assistance exercises.