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OHP

by TONY M.
1 athletes joined
4.0
(1 rating)

Program Description

To improve overhead strength and upper body size on a 3 day schedule.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 10:46
  • Last Edited
    Sep 30, 2024 11:46
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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
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Press (Barbell)
3 Sets
3 Reps
80%
2
Overhead Press (Barbell)
3 Sets
6 Reps
70%
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
7
Rotor Cuff
3 Sets
15 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
3
T-Bar Row
3 Sets
10 Reps
-
4
Trap Bar Deadlift
3 Sets
8 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
2
Incline Chest Press (Machine)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
80%
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Bench Press (Wide Grip)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
8
Rotor Cuff
2 Sets
20 Reps
-