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OHP

by TONY M.
1 athletes joined
4.0
(1 rating)

Program Description

To improve overhead strength and upper body size on a 3 day schedule.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 10:46
  • Last Edited
    Jun 18, 2025 08:59

Summary

Unleash your strength with the OHP program, an 8-week journey designed to elevate your overhead pressing capabilities. Comprising three focused training days each week, you'll engage in a variety of barbell and dumbbell exercises, including the Push Press, Overhead Press, and Seated Overhead Press, all tailored to maximize shoulder and tricep development. This program is perfect for those looking to enhance their Olympic lifting skills and build upper body power, making it an ideal fit for your garage gym setup. Get ready to push your limits and achieve impressive gains!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
6 reps
70%
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rotor Cuff
3
15 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
T-Bar Row
3
10 reps
-
4
Trap Bar Deadlift
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Wide Grip)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Rotor Cuff
2
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Press (Barbell)
3 Sets
3 Reps
80%
2
Overhead Press (Barbell)
3 Sets
6 Reps
70%
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
7
Rotor Cuff
3 Sets
15 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
3
T-Bar Row
3 Sets
10 Reps
-
4
Trap Bar Deadlift
3 Sets
8 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
2
Incline Chest Press (Machine)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
80%
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Bench Press (Wide Grip)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
8
Rotor Cuff
2 Sets
20 Reps
-