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5/3/1 beach body challenge OHP edition
by Hernan Morales
8 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
May 11, 2024 11:57
down_app
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
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
70%
85%
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 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%
85%
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 3
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
100%
85%
2
Hang Clean
2 Sets
AMRAP
@9
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
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%
95%
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%
95%
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
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
60%
2
Seated Military Press (Barbell)
5 Sets
5 Reps
60%
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)
5 Sets
5 Reps
60%
2
Hang Clean
1 Set
AMRAP
100%
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)
5 Sets
5 Reps
60%
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
4 months ago
0 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
I love Hernan