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!

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.

5/3/1 building a bigger yoke ohp edition

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Week 1

Week 2

Week 3

Week 4

Week 5

Overhead Press (Barbell)

Seated Military Press (Barbell)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Kettlebell Swing

Sled Push And Pull

Neck Harness

Hang Clean

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Chin-Up (Weighted)

Face Pull

Lunge (Barbell)

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