Oxframe

This intermediate program focuses primarily on hypertrophy of the shoulders and upper back. There is a secondary emphasis on the triceps and posterior chain. Tertiary emphasis on the quads. The goal of the program is to radically change your appearance over the next 12 weeks and convince people you actually lift weights, while also improving your overhead press drastically.

This is a M/W/F/S program. The back to back Friday and Saturday is a must to ensure your spinal erectors will recover.

Your 3 RM strength progression on 3 primary compounds (behind the neck press, pendlay row, and high bar squat) is used to measure your progress. In every session which features a top set, you must attempt to add more weight on the bar for your one and only strength set of that day, even if you need to microload the smallest possible weight. Increasing weight on the bar is everything in this program!

Bodybuilding work after your 3 RM ensures you are growing week to week. This program is conjugate inspired, so you can expect a variety of movements. You will only be repeating movements once every 2 weeks. So make it count!

Every set MUST be taken as close as possible to RIR 0 failure, or beyond where noted. You must try to improve in weight or reps for as many exercises as you can per session. This is a high intensity, low volume, low frequency program. If you do not bring the intensity to every single workout, you will not improve. Rest 3-5 minutes between straight sets.

This program was designed for naturals. You will probably want to run a bulk to ensure that your upper back and lateral delts recover adequately between sessions. It will be targeted in some capacity 3 days per week. 

It is absolutely vital that you do the behind the neck press. Deep, completely flush to the neck on each rep, completely to full lockout. This exercise is the means by which we will gauge our shoulder and upper back progress at the end of the 12 week period. It is both the primary strength and the primary hypertrophy compound. If you cannot perform it safely without pain, you cannot do this program. This program is designed to improve your overhead press, but it works through the behind the neck press focus.

This is not a beginner or advanced program. Strictly for intermediates who are looking to specialise in their shoulders and want to increase their overhead press.

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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

Standing Behind Neck Shoulder Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Hanging Knee Raise

Primary Push Day

Good Morning

Pull-Up (Weighted)

Inverted Row

Rear Delt Fly (Cable)

Lying Leg Curl

Bicep Curl (Cable)

Side Bend (Dumbbell)

Density Day

Front Squat (Paused)

Single Leg Press

Sissy Squat (Weighted)

Leg Extension

Calf Raise (Machine)

Cable Crunch

Quad Murder

Overhead Press (Barbell)

Seated Overhead Press (Dumbbell)

Chest Press (Machine)

Behind The Back Lateral Raise (Cable)

Katana Extension

Single Arm Pushdown

Trap Bar Power Shrug

Push Hypertrophy

Lat Pulldown

Seated Wide-Grip Row (Cable)

Lat Prayer

Face Pull

Preacher Curl (Barbell)

Wrist Curls

Pull Hypertrophy

Pendlay Row

Seated Row (Cable)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Dumbbell)

Seated Hamstring Curl

Hammer Curl

Pallof Press

Primary Pull

Behind-the-Neck Push Press

Bench Press (Barbell)

Lu Raise

Cable Crossover

French Press

Skull Crusher (Barbell)

Dragon Flag

Shrug (Dumbbell)

Tertiary Push Day

High Bar Squat (Barbell)

Leg Press

Standing Calf Raise

Primary Quads

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