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5/3/1 building a bigger yoke ohp edition

by Hernan Morales
46 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
    Jul 08, 2025 07:56

Summary

Unlock your potential with the 5/3/1 Building a Bigger Yoke OHP Edition, a focused 5-week program designed for serious lifters. Train three times a week with a blend of overhead pressing, accessory lifts, and conditioning to enhance shoulder strength and overall upper body development. Each session incorporates progressive intensity and AMRAP sets to push your limits and maximize gains. Equip your garage gym and get ready to elevate your lifting game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
-