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5/3/1 building a bigger yoke ohp edition
by Hernan Morales
17 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
May 26, 2024 08:15
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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
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
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
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
10 Reps
70%
80%
90%
70%
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
3 Reps
3 Reps
3 Reps
10 Reps
70%
80%
90%
70%
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
3 Reps
1 Reps
75%
3%
95%
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
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
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
75%
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
3 Reps
1 Reps
10 Reps
75%
85%
95%
75%
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
25-50 Reps
7
Shrug (Dumbbell)
1 Set
25-50 Reps
8
Neck Harness
1 Set
100 Reps
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
40%
50%
60%
40%
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 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
40%
50%
60%
40%
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
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
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
40%
50%
60%
40%
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
25-50 Reps
7
Shrug (Dumbbell)
1 Set
25-50 Reps
8
Neck Harness
1 Set
100 Reps
Day 1
1
Overhead Press (Barbell)
1 Set
1 Reps
@10
Day 2
1
Seated Military Press (Barbell)
1 Set
1 Reps
@10