Strong OHP & Jacked

Program Description

Utilizes what I believe is the proper approach to improving the standing strict press while also allowing for bodybuilding approach for every other body part. The full body split allows for a high frequency which gives great neurological adaptations for the strength movement(overhead press) and allows for maximum stimulating sets for hypertrophy for everything. The first movement involves a great variation that supports the overhead press or is the overhead press for practice with the movement. Physique-wise it will emphasize the upper chest, lats, delts, and arms with enough of everything else to still progress and grow. Split: FB Rest FB Rest FB Rest Rest The reasoning for the rep ranges for the overhead press is due to my belief that you should always be using a heavy weight since it allows you to feel more comfortable under heavy loads which will help with your performance on a 1-rep max. I believe this is very significant for something like the overhead press due to the balancing and coordination aspect of the lift. If you are going for a 1 rep max, you should also pause all your rep work for the shoulder press to get rid of the stretch-reflex advantage. The way to progress the lift is to use your lifter intuition which is why this is for an intermediate to advanced lifter. I would say that you should run a few weeks until you are able to do lift the (2-rep) weight for 3 reps for 4 sets at 2 RIR/RPE 8. After you reach this threshold, go for an AMRAP with this weight which you will then place into a one-rep max calculator. Then keep repeating this cycle. I would recommend that if you are on this program to be in a slight surplus, but this program can still work on maintenance calories if you have good external recovery variables.

Program Overview