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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Push Press (Barbell)

Overhead Press (Barbell)

Seated Overhead Press (Dumbbell)

Tricep Extension (Cable)

Rear Delt Fly (Machine)

Lateral Raise (Machine)

Rotor Cuff

Bicep Curl (EZ Bar)

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Bent Over Row (Barbell)

Chest Fly (Machine)

Bench Press (Wide Grip)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

T-Bar Row

Trap Bar Deadlift

Lat Pulldown

Hammer Curl

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