5/3/1 building a bigger yoke ohp edition

by Kim S.

1 athletes joined

Program Description

The purpose is to build a bigger yoke but also a bigger overhead press using the 5/3/1 method and different type of overhead pressing movements. Including legs and shoulder blasting.

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
120 minutes
Created
Jul 01, 2025 01:24
Last Edited
Jul 13, 2025 12:53

Summary

Unlock your strength potential with the 5/3/1 Building a Bigger Yoke OHP Edition, a focused 5-week program designed for serious lifters. Train three days a week, honing in on the overhead press and its variations to build powerful shoulders and upper body strength. Each session combines heavy lifting with strategic volume, ensuring you push your limits while maintaining form. Perfect for those with a garage gym setup, this program will elevate your performance and sculpt a commanding physique. Get ready to press your way to new heights!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Overhead Press (Barbell)

5 reps

10 reps

65%

75%

85%

65%

Hang Clean

15-25 reps

Standing Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

10 reps

Chin-Up (Weighted)

25-50 reps

Face Pull

100 reps

Neck Harness

100 reps

Day 1

Overhead Press (Barbell)

3 reps

10 reps

70%

80%

90%

70%

Hang Clean

15-25 reps

Standing Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

10 reps

Chin-Up (Weighted)

25-50 reps

Face Pull

100 reps

Neck Harness

100 reps

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

75%

Hang Clean

15-25 reps

Standing Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

10 reps

Chin-Up (Weighted)

25-50 reps

Face Pull

100 reps

Neck Harness

100 reps

Day 1

Overhead Press (Barbell)

5 reps

10 reps

40%

50%

60%

40%

Hang Clean

15-25 reps

Standing Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

10 reps

Chin-Up (Weighted)

25-50 reps

Face Pull

100 reps

Neck Harness

100 reps

Day 1

Overhead Press (Barbell)

1 reps

RPE 10

Day 2

Overhead Press (Barbell)

5 reps

65%

75%

85%

Seated Military Press (Barbell)

5 reps

65%

75%

85%

Upright Row (Barbell)

10 reps

Rear Delt Fly (Dumbbell)

10 reps

Shrug (Dumbbell)

100 reps

Kettlebell Swing

25-50 reps

Sled Push And Pull

25 reps

Neck Harness

100 reps

Day 2

Overhead Press (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Seated Military Press (Barbell)

3 reps

70%

80%

90%

Upright Row (Barbell)

10 reps

Rear Delt Fly (Dumbbell)

10 reps

Shrug (Dumbbell)

100 reps

Kettlebell Swing

25-50 reps

Sled Push And Pull

25 reps

Neck Harness

100 reps

Day 2

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

95%

Seated Military Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Upright Row (Barbell)

10 reps

Rear Delt Fly (Dumbbell)

10 reps

Shrug (Dumbbell)

100 reps

Kettlebell Swing

25-50 reps

Sled Push And Pull

25 reps

Neck Harness

100 reps

Day 2

Overhead Press (Barbell)

5 reps

10 reps

40%

50%

60%

40%

Seated Military Press (Barbell)

5 reps

40%

50%

60%

Upright Row (Barbell)

10 reps

Rear Delt Fly (Dumbbell)

10 reps

Shrug (Dumbbell)

100 reps

Kettlebell Swing

25-50 reps

Sled Push And Pull

25 reps

Neck Harness

100 reps

Day 2

Seated Military Press (Barbell)

1 reps

RPE 10

Day 3

Overhead Press (Barbell)

5 reps

10 reps

65%

75%

85%

65%

Hang Clean

15-25 reps

Lunge (Barbell)

25-50 reps

Standing Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

10 reps

Face Pull

100 reps

Shrug (Dumbbell)

25-50 reps

Neck Harness

100 reps

Day 3

Overhead Press (Barbell)

3 reps

10 reps

70%

80%

90%

70%

Hang Clean

15-25 reps

Lunge (Barbell)

25-50 reps

Standing Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

10 reps

Face Pull

100 reps

Shrug (Dumbbell)

25-50 reps

Neck Harness

100 reps

Day 3

Overhead Press (Barbell)

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

75%

Hang Clean

15-25 reps

Lunge (Barbell)

25-50 reps

Standing Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

10 reps

Face Pull

25-50 reps

Shrug (Dumbbell)

25-50 reps

Neck Harness

100 reps

Day 3

Overhead Press (Barbell)

5 reps

10 reps

40%

50%

60%

40%

Hang Clean

15-25 reps

Lunge (Barbell)

25-50 reps

Standing Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

10 reps

Face Pull

25-50 reps

Shrug (Dumbbell)

25-50 reps

Neck Harness

100 reps

Day 1

Overhead Press (Barbell)

1 Set

5 Sets

5 Reps

10 Reps

65%

75%

85%

65%

Hang Clean

1 Set

15-25 Reps

Standing Shoulder Press (Dumbbell)

3 Sets

8 Reps

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Chin-Up (Weighted)

1 Set

25-50 Reps

Face Pull

1 Set

100 Reps

Neck Harness

1 Set

100 Reps

Day 3

Overhead Press (Barbell)

1 Set

5 Sets

5 Reps

10 Reps

65%

75%

85%

65%

Hang Clean

1 Set

15-25 Reps

Lunge (Barbell)

1 Set

25-50 Reps

Standing Shoulder Press (Dumbbell)

3 Sets

8 Reps

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Face Pull

1 Set

100 Reps

Shrug (Dumbbell)

1 Set

25-50 Reps

Neck Harness

1 Set

100 Reps

Day 2

Overhead Press (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Seated Military Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Upright Row (Barbell)

3 Sets

10 Reps

Rear Delt Fly (Dumbbell)

3 Sets

10 Reps

Shrug (Dumbbell)

1 Set

100 Reps

Kettlebell Swing

1 Set

25-50 Reps

Sled Push And Pull

3 Sets

25 Reps

Neck Harness

1 Set

100 Reps