Strong OHP & Jacked

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.




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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Overhead Press (Barbell)

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Preacher Curl (Dumbbell)

JM Press (Smith Machine)

Kelso Shrug

Pec Deck (Machine)

Lat Pulldown (Single Arm)

Hammer Curl (Cable)

Leg Extension

Hamstring Curl

Single Leg Press

Hip Adductor (Machine)

Hip Abductor (Machine)

Decline Crunch (Weighted)

Fullbody  A

Fullbody  B

AD Press (Smith Machine)

Full body C

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