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5/3/1 building a bigger yoke ohp edition

by Hernan Morales
35 athletes joined

Program Description

The purpose is to build a bigger yoke but also a bigger overhead press using the 5/3/1 method and different type of overhead pressing movements. Including legs and shoulder blasting.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 02, 2024 05:04
  • Last Edited
    Jan 10, 2025 10:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
65%
2
Hang Clean
1
15-25 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Chin-Up (Weighted)
1
25-50 reps
-
6
Face Pull
1
100 reps
-
7
Neck Harness
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
70%
2
Hang Clean
1
15-25 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Chin-Up (Weighted)
1
25-50 reps
-
6
Face Pull
1
100 reps
-
7
Neck Harness
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
75%
2
Hang Clean
1
15-25 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Chin-Up (Weighted)
1
25-50 reps
-
6
Face Pull
1
100 reps
-
7
Neck Harness
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
40%
2
Hang Clean
1
15-25 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Chin-Up (Weighted)
1
25-50 reps
-
6
Face Pull
1
100 reps
-
7
Neck Harness
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
1
100 reps
-
6
Kettlebell Swing
1
25-50 reps
-
7
Sled Push And Pull
3
25 reps
-
8
Neck Harness
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Seated Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
1
100 reps
-
6
Kettlebell Swing
1
25-50 reps
-
7
Sled Push And Pull
3
25 reps
-
8
Neck Harness
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
75%
3%
95%
2
Seated Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
1
100 reps
-
6
Kettlebell Swing
1
25-50 reps
-
7
Sled Push And Pull
3
25 reps
-
8
Neck Harness
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
40%
2
Seated Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Shrug (Dumbbell)
1
100 reps
-
6
Kettlebell Swing
1
25-50 reps
-
7
Sled Push And Pull
3
25 reps
-
8
Neck Harness
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
65%
2
Hang Clean
1
15-25 reps
-
3
Lunge (Barbell)
1
25-50 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Face Pull
1
100 reps
-
7
Shrug (Dumbbell)
1
25-50 reps
-
8
Neck Harness
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
70%
2
Hang Clean
1
15-25 reps
-
3
Lunge (Barbell)
1
25-50 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Face Pull
1
100 reps
-
7
Shrug (Dumbbell)
1
25-50 reps
-
8
Neck Harness
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
75%
2
Hang Clean
1
15-25 reps
-
3
Lunge (Barbell)
1
25-50 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Face Pull
1
25-50 reps
-
7
Shrug (Dumbbell)
1
25-50 reps
-
8
Neck Harness
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
40%
2
Hang Clean
1
15-25 reps
-
3
Lunge (Barbell)
1
25-50 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Face Pull
1
25-50 reps
-
7
Shrug (Dumbbell)
1
25-50 reps
-
8
Neck Harness
1
100 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
65%
2
Hang Clean
1 Set
15-25 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Chin-Up (Weighted)
1 Set
25-50 Reps
-
6
Face Pull
1 Set
100 Reps
-
7
Neck Harness
1 Set
100 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
65%
2
Hang Clean
1 Set
15-25 Reps
-
3
Lunge (Barbell)
1 Set
25-50 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Face Pull
1 Set
100 Reps
-
7
Shrug (Dumbbell)
1 Set
25-50 Reps
-
8
Neck Harness
1 Set
100 Reps
-
Day 2
1
Overhead Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Upright Row (Barbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
1 Set
100 Reps
-
6
Kettlebell Swing
1 Set
25-50 Reps
-
7
Sled Push And Pull
3 Sets
25 Reps
-
8
Neck Harness
1 Set
100 Reps
-