5.0
(1 rating)
Program Description
So instead of doing the normal 5/3/1 beach body am using this for improving the overhead press with 5/3/1 programming and accessories.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Athletics, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedMar 02, 2024 02:18
- Last EditedSep 07, 2024 11:55
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
90%
2
Hang Clean
2
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
1
100 reps
6
Face Pull
1
100 reps
7
Neck Curl
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
85%
2
Hang Clean
2
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
1
100 reps
6
Face Pull
1
100 reps
7
Neck Curl
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
95%
2
Hang Clean
2
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
1
100 reps
6
Face Pull
1
100 reps
7
Neck Curl
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
60%
2
Hang Clean
1
AMRAP
100%
3
Standing Shoulder Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
1
100 reps
6
Face Pull
1
100 reps
7
Neck Curl
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
100%
2
Seated Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Kroc Row
1
100 reps
5
Neck Curl
1
100 reps
6
Box Jump
3
5 reps
7
Sled Push And Pull
3
25 reps
8
Sled Walks
3
25 reps
9
Kettlebell Swing
1
25-50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
100%
2
Seated Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
85%
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Kroc Row
1
100 reps
5
Neck Curl
1
100 reps
6
Box Jump
3
5 reps
7
Sled Push And Pull
3
25 reps
8
Sled Walks
3
25 reps
9
Kettlebell Swing
1
25-50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
100%
2
Seated Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
95%
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Kroc Row
1
100 reps
5
Neck Curl
1
100 reps
6
Box Jump
3
5 reps
7
Sled Push And Pull
3
25 reps
8
Sled Walks
3
25 reps
9
Kettlebell Swing
1
25-50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
60%
2
Seated Military Press (Barbell)
5
5 reps
60%
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Kroc Row
1
100 reps
5
Neck Curl
1
100 reps
6
Box Jump
3
5 reps
7
Sled Push And Pull
3
25 reps
8
Sled Walks
3
25 reps
9
Kettlebell Swing
1
25-50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1 reps
5 reps
100%
85%
2
Hang Clean
2
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Lunge (Barbell)
1
25-50 reps
6
Chin-Up (Bodyweight)
1
50 reps
7
Face Pull
1
100 reps
8
Neck Curl
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1 reps
5 reps
100%
85%
2
Hang Clean
2
AMRAP
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Lunge (Barbell)
1
25-50 reps
6
Chin-Up (Bodyweight)
1
50 reps
7
Face Pull
1
100 reps
8
Neck Curl
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1 reps
5 reps
100%
85%
2
Hang Clean
2
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Lunge (Barbell)
1
25-50 reps
6
Chin-Up (Bodyweight)
1
50 reps
7
Face Pull
1
100 reps
8
Neck Curl
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
60%
2
Hang Clean
2
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
10 reps
5
Lunge (Barbell)
1
25-50 reps
6
Chin-Up (Bodyweight)
1
50 reps
7
Face Pull
1
100 reps
8
Neck Curl
1
100 reps
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)1 Set
AMRAP
100%
2
Seated Military Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
@7
4
Kroc Row1 Set
100 Reps
5
Neck Curl1 Set
100 Reps
6
Box Jump3 Sets
5 Reps
7
Sled Push And Pull3 Sets
25 Reps
8
Sled Walks3 Sets
25 Reps
9
Kettlebell Swing1 Set
25-50 Reps
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
70%
90%
2
Hang Clean2 Sets
@9
3
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7
5
Bicep Curl (Barbell)1 Set
100 Reps
6
Face Pull1 Set
100 Reps
7
Neck Curl1 Set
100 Reps
Day 3
1
Overhead Press (Barbell)1 Set
3 Sets
1 Reps
5 Reps
100%
85%
2
Hang Clean2 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
5
Lunge (Barbell)1 Set
25-50 Reps
6
Chin-Up (Bodyweight)1 Set
50 Reps
7
Face Pull1 Set
100 Reps
8
Neck Curl1 Set
100 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
ShadowIsSaint “ShadowIsSaint”Age 34, Non-binary
6 months ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I love Hernan