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Ironpipe’s OHP and Incline Bench linear program

by Ironpipe Mike
1 athletes joined
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(1 rating)

Program Description

Follow on program from the earlier version (Ironpipe’s OHP progression) which can get you ready for this program. Do for two cycles to find your 1RM and be better than the first cycle, then run this one. Linear progression to build up the lifts. Main focus of training will be the Overhead Press and Incline Bench. Do this plan on either Strict, Push press or OHP Week 7 is testing with ramping % Go hard on supporting exercises week by week. Progression of possible, when feeling good with strength. Reduce reps not sets while progressing.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 28, 2024 02:38
  • Last Edited
    Jan 28, 2025 05:16
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2 reps
5 reps
60%
70%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
10 reps
RPE 8-9
5
Decline Sit Up (Bodyweight)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2 reps
5 reps
70%
80%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
10 reps
RPE 8-9
5A
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
5B
Punching Bag
5
2 mins
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2 reps
5 reps
75%
80%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
10 reps
RPE 8-9
5A
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
5B
Punching Bag
5
2 mins
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2 reps
5 reps
80%
85%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
10 reps
RPE 8-9
5A
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
5B
Punching Bag
5
2 mins
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2 reps
5 reps
85%
90%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
10 reps
RPE 8-9
5A
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
5B
Punching Bag
5
2 mins
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
3 reps
85%
95%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
10 reps
RPE 8-9
5A
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
5B
Punching Bag
5
2 mins
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
2
Upright Row (Barbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 9
4
Front Raise
4
10 reps
RPE 8.5
5A
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
5B
Punching Bag
5
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
70%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Kelso Shrug
3
10 reps
50%
5A
Punching Bag
5
2 mins
RPE 8
5B
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
75%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Kelso Shrug
3
10 reps
50%
5A
Punching Bag
5
2 mins
RPE 8
5B
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Kelso Shrug
3
10 reps
60%
5A
Punching Bag
5
2 mins
RPE 8
5B
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
80%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Kelso Shrug
3
10 reps
70%
5A
Punching Bag
5
2 mins
RPE 8
5B
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Kelso Shrug
3
10 reps
80%
5A
Punching Bag
5
2 mins
RPE 8
5B
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
90%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Kelso Shrug
3
10 reps
90%
5A
Punching Bag
5
2 mins
RPE 8
5B
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Lying Rear Lateral Raise
4
12 reps
RPE 9
4
Kelso Shrug
3
8 reps
100%
5A
Decline Sit Up (Bodyweight)
6
15 reps
RPE 8
5B
Punching Bag
5
2 mins
RPE 8
Week 1
1 / 7 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6.5
3
Lying Rear Lateral Raise
4 Sets
12 Reps
@6.5
4
Kelso Shrug
3 Sets
10 Reps
50%
5A
Punching Bag
5 Sets
2 mins
@8
5B
Decline Sit Up (Bodyweight)
6 Sets
15 Reps
@8
Day 1
1
Overhead Press (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
60%
70%
2
Upright Row (Barbell)
4 Sets
8 Reps
@8
3
Skull Crusher (Barbell)
4 Sets
8 Reps
@7
4
Front Raise
4 Sets
10 Reps
@8-9
5
Decline Sit Up (Bodyweight)
4 Sets
15 Reps
@8