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Ironpipe’s Overhead Press Progression

by Ironpipe Mike
39 athletes joined

Program Description

Get the supporting muscles fired up and help progress the Overhead Press. Do this plan on either Strict, Push press or OHP Week 7 is testing with ramping % Added walking at end of day 2. Cardio building. Either walk,jog or farmer walk Incline press progression each week. Total of 50 reps spread over the multiple sets , if not completing reps. Stay at % stuck on untill complete all reps, then progress 5%.. start at 25,15,10 if needed reduce at will.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2024 07:18
  • Last Edited
    Jun 26, 2025 02:47

Summary

Unlock your strength with Ironpipe’s Overhead Press Progression, a focused 7-week program designed to elevate your shoulder and upper body power. Committing just two days a week, you'll engage in a variety of exercises including the Incline Bench Press and Lateral Raises, targeting key muscle groups for balanced development. Each session combines strength training with cardio elements to enhance endurance and overall fitness. Get ready to push your limits and achieve impressive gains!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
65%
70%
75%
60%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
8 reps
50%
60%
70%
75%
80%
70%
55%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
5 reps
50%
60%
70%
75%
80%
75%
65%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
5 reps
50%
60%
70%
75%
85%
75%
65%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
1
1
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
60%
70%
80%
85%
90%
70%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
1
1
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
60%
70%
80%
85%
95%
70%
2
Upright Row (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
4
8 reps
RPE 7
4
Front Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
85%
95%
-
2
Upright Row (Barbell)
4
8 reps
RPE 9
3
Skull Crusher (Barbell)
4
8 reps
RPE 9
4
Front Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
50%
50%
50%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Walk
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
55%
55%
60%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Walk
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
60%
60%
65%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Walk
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
65%
65%
70%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Walk
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
70%
70%
75%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Walk
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
75%
80%
85%
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
3
Lying Rear Lateral Raise
4
12 reps
RPE 6.5
4
Walk
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
85%
95%
-
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Lying Rear Lateral Raise
4
12 reps
RPE 9
4
Walk
1
15 mins
RPE 8
Week 1
1 / 7 Weeks
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
25 Reps
15 Reps
10 Reps
50%
50%
50%
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6.5
3
Lying Rear Lateral Raise
4 Sets
12 Reps
@6.5
4
Walk
1 Set
15 mins
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
5 Reps
50%
60%
65%
70%
75%
60%
2
Upright Row (Barbell)
4 Sets
8 Reps
@8
3
Skull Crusher (Barbell)
4 Sets
8 Reps
@7
4
Front Raise
4 Sets
25 Reps
@8