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OHP FOCUSED

by Abodi Luck
1 athletes joined

Program Description

**OHP FOCUSED** is a dynamic 3-week program designed to enhance your overhead pressing strength and overall upper body development. With 15 training sessions, you'll target key muscle groups through a variety of exercises, including the Overhead Press, Bench Press, and Squats, ensuring balanced growth and stability. Expect to build muscle and increase your lifting capacity with structured rep ranges and intensities tailored for optimal results. Get ready to push your limits and elevate your training!

Program Overview

  • Level
    Intermediate, Advanced, Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2025 03:50
  • Last Edited
    Aug 18, 2025 07:50

Summary

Elevate your strength with the OHP FOCUSED program, a comprehensive 3-week training plan designed to enhance your overhead pressing power. Committing to 5 days a week, you'll engage in a variety of compound and isolation exercises, including the Barbell Overhead Press and Bench Press, targeting your shoulders, chest, and arms. Each session is strategically crafted to build muscle and improve your overall lifting technique, ensuring you maximize your gains in just 21 days. Get ready to push your limits and achieve new personal bests!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Quadriceps
11.2%
Hamstrings
10.7%
Upper Back
9.7%
Biceps
7.8%
Glutes
7.5%
Middle Delts
7.1%
Front Delts
7.1%
Lats
6.3%
Chest
5.7%
Calves
4.1%
Lower Back
3.4%
Rear Delts
3.2%
Abs
2.9%
Forearms
1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
65%
2
Bench Press (Paused)
1
3-12 reps
65%
3
Preacher Curl (EZ Bar)
1
5-12 reps
RPE 10
4
Dumbbell Row
1
5-15 reps
RPE 10
5
Tricep Pushdown (Cable)
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
65%
2
Bench Press (Paused)
1
3-12 reps
65%
3
Preacher Curl (EZ Bar)
1
5-12 reps
RPE 10
4
Dumbbell Row
1
5-15 reps
RPE 10
5
Tricep Pushdown (Cable)
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-12 reps
65%
2
Bench Press (Paused)
1
3-12 reps
65%
3
Preacher Curl (EZ Bar)
1
5-12 reps
RPE 10
4
Dumbbell Row
1
5-15 reps
RPE 10
5
Tricep Pushdown (Cable)
1
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-12 reps
65%
2
Stiff Leg Deadlift
1
5-12 reps
RPE 10
3
Split Squat (Dumbbell)
1
5-12 reps
RPE 10
4
Leg Extension
1
5-12 reps
RPE 10
5
Lying Leg Curl
1
5-12 reps
RPE 10
6
Seated Calf Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-12 reps
65%
2
Stiff Leg Deadlift
1
5-12 reps
RPE 10
3
Split Squat (Dumbbell)
1
5-12 reps
RPE 10
4
Leg Extension
1
5-12 reps
RPE 10
5
Lying Leg Curl
1
5-12 reps
RPE 10
6
Seated Calf Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-12 reps
65%
2
Stiff Leg Deadlift
1
5-12 reps
RPE 10
3
Split Squat (Dumbbell)
1
5-12 reps
RPE 10
4
Leg Extension
1
5-12 reps
RPE 10
5
Lying Leg Curl
1
5-12 reps
RPE 10
6
Seated Calf Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
5-12 reps
RPE 10
3
Lateral Raise (Cable)
1
8-15 reps
RPE 10
4
Bent Over Row (Barbell)
1
5-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-12 reps
RPE 10
6
Face Pull
1
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
5-12 reps
RPE 10
3
Lateral Raise (Cable)
1
8-15 reps
RPE 10
4
Bent Over Row (Barbell)
1
5-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-12 reps
RPE 10
6
Face Pull
1
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
5-12 reps
RPE 10
3
Lateral Raise (Cable)
1
8-15 reps
RPE 10
4
Bent Over Row (Barbell)
1
5-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-12 reps
RPE 10
6
Face Pull
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
5-15 reps
RPE 10
2
Front Squat (Barbell)
1
8-12 reps
RPE 10
3
Leg Extension
1
5-15 reps
RPE 10
4
Lying Leg Curl
1
5-15 reps
RPE 10
5
Seated Calf Raise
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
5-15 reps
RPE 10
2
Front Squat (Barbell)
1
8-12 reps
RPE 10
3
Leg Extension
1
5-15 reps
RPE 10
4
Lying Leg Curl
1
5-15 reps
RPE 10
5
Seated Calf Raise
1
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
5-15 reps
RPE 10
2
Front Squat (Barbell)
1
8-12 reps
RPE 10
3
Leg Extension
1
5-15 reps
RPE 10
4
Lying Leg Curl
1
5-15 reps
RPE 10
5
Seated Calf Raise
1
8-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-8 reps
80%
2
Bench Press (Close Grip)
1
5-12 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
8-15 reps
RPE 10
5
Bicep Curl (Cable)
1
8-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-8 reps
80%
2
Bench Press (Close Grip)
1
5-12 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
8-15 reps
RPE 10
5
Bicep Curl (Cable)
1
8-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-8 reps
80%
2
Bench Press (Close Grip)
1
5-12 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
8-15 reps
RPE 10
5
Bicep Curl (Cable)
1
8-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8-20 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5-12 Reps
65%
2
Bench Press (Paused)
2 Sets
3-12 Reps
65%
3
Preacher Curl (EZ Bar)
2 Sets
5-12 Reps
@10
4
Dumbbell Row
3 Sets
5-15 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
5-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-12 Reps
65%
2
Stiff Leg Deadlift
2 Sets
5-12 Reps
@10
3
Split Squat (Dumbbell)
2 Sets
5-12 Reps
@10
4
Leg Extension
2 Sets
5-12 Reps
@10
5
Lying Leg Curl
2 Sets
5-12 Reps
@10
6
Seated Calf Raise
3 Sets
12-15 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-15 Reps
@10
2
Overhead Tricep Extension (Cable)
2 Sets
5-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
5-12 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
5-12 Reps
@10
6
Face Pull
2 Sets
8-20 Reps
@10
Day 4
1
Deadlift (Deficit)
3 Sets
5-15 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
2 Sets
5-15 Reps
@10
4
Lying Leg Curl
2 Sets
5-15 Reps
@10
5
Seated Calf Raise
2 Sets
8-20 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
3-8 Reps
80%
2
Bench Press (Close Grip)
2 Sets
5-12 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
5-12 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
5
Bicep Curl (Cable)
2 Sets
8-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
8-20 Reps
@10