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5/3/1 beach body challenge OHP edition

by Hernan Morales
33 athletes joined
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

  • Level
    Intermediate
  • Goal
    Powerlifting, Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 02, 2024 02:18
  • Last Edited
    Jun 20, 2025 08:26

Summary

Unleash your upper body strength with the 5/3/1 Beach Body Challenge: OHP Edition! This focused 4-week program is designed for those looking to master the overhead press while sculpting a beach-ready physique. Train three days a week with a mix of barbell and dumbbell exercises, including the Overhead Press, Seated Military Press, and Kroc Rows, all aimed at maximizing your shoulder gains. Get ready to push your limits and achieve impressive results that will have you feeling confident and powerful!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
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 Row
1 Set
100 Reps
-
5
Neck Curl
1 Set
100 Reps
-
6
Box Jump
3 Sets
5 Reps
-
7
Sled Push And Pull
3 Sets
25 Reps
-
8
Sled Walks
3 Sets
25 Reps
-
9
Kettlebell Swing
1 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 Clean
2 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 Pull
1 Set
100 Reps
-
7
Neck Curl
1 Set
100 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
100%
85%
2
Hang Clean
2 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 Pull
1 Set
100 Reps
-
8
Neck Curl
1 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
a year ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I love Hernan