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BoostcampPNG

5/3/1 beach body challenge OHP edition

by Marcin P.

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
    May 20, 2025 05:00
  • Last Edited
    May 20, 2025 05:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
-