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  • Carter 6 WK OHP Program

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    Luca Moltelo
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    This overhead press training program spans 7 weeks and progresses in intensity. It includes overhead presses at increasing percentages of 1RM, as well as accessory exercises like plate raises, upright rows, skullcrushers, incline bench presses, lateral raises, and bent over laterals. The overhead press is performed for 3 sets of 5 reps at 50-60% of 1RM and 1 set of lower reps at higher percentages to work up to a new 1RM test in week 7.

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    Carter 6 Wk OHP Program

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    This overhead press training program spans 7 weeks and progresses in intensity. It includes overhead presses at increasing percentages of 1RM, as well as accessory exercises like plate raises, upright rows, skullcrushers, incline bench presses, lateral raises, and bent over laterals. The overhead press is performed for 3 sets of 5 reps at 50-60% of 1RM and 1 set of lower reps at higher percentages to work up to a new 1RM test in week 7.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    20 views3 pages

    Carter 6 WK OHP Program

    Uploaded by

    Luca Moltelo
    This overhead press training program spans 7 weeks and progresses in intensity. It includes overhead presses at increasing percentages of 1RM, as well as accessory exercises like plate raises, upright rows, skullcrushers, incline bench presses, lateral raises, and bent over laterals. The overhead press is performed for 3 sets of 5 reps at 50-60% of 1RM and 1 set of lower reps at higher percentages to work up to a new 1RM test in week 7.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    https://www.t-nation.

    com/training/nailing-the-overhead-press

    Enter current 1RM 180

    WEEK 1 LBS SETS REPS WEEK 2 SETS REPS

    DAY 1 DAY 1

    OHP 1 20 OHP 1 20
    50% 90 1 5 50% 90 1 5
    60% 110 1 4 60% 110 1 4
    65% 115 1 3 70% 125 1 3
    70% 125 1 2 75% 135 1 2
    75% 135 1 1 80% 145 1 1
    65% 115 3 5 70% 125 3 5
    55% 100 2 8

    Plate Raise 25 1 100 Plate Raise 1 100

    Upright Row 4 8 Upright Row 4 8

    SkullCrusher 4 8 SkullCrusher 4 8

    DAY 2 DAY 2

    Incline Bench
    - 350 Method: Attempt to reach total 50 Incline Bench
    3 x,y,z 3 x,y,z
    reps over 3 sets (ex. 25, 15, 10) - 350 method
    - Increase by 5% if successful

    Lateral Raise 4 12 Lateral Raise 4 12

    Bent Over Lateral 4 12 Bent Over Lateral 4 12


    WEEK 3 SETS REPS WEEK 4 SETS REPS WEEK 5

    DAY 1 DAY 1 DAY 1

    OHP 1 20 OHP 1 20 OHP


    50% 90 1 5 50% 90 1 5 60% 110
    60% 110 1 4 60% 110 1 4 70% 125
    70% 125 1 3 70% 125 1 3 80% 145
    75% 135 1 2 75% 135 1 2 85% 155
    80% 145 1 1 85% 155 1 1 90% 160
    75% 135 3 3 75% 135 3 3 80% 145
    65% 115 2 5 65% 115 2 5 70% 125

    Plate Raise 1 100 Plate Raise 1 100 Plate Raise

    Upright Row 4 8 Upright Row 4 8 Upright Row

    SkullCrusher 4 8 SkullCrusher 4 8 SkullCrusher

    DAY 2 DAY 2 DAY 2

    Incline Bench Incline Bench Incline Bench


    3 x,y,z 3 x,y,z
    - 350 method - 350 method - 350 method

    Lateral Raise 4 12 Lateral Raise 4 12 Lateral Raise

    Bent Over Lateral 4 12 Bent Over Lateral 4 12 Bent Over Lateral


    SETS REPS WEEK 6 SETS REPS WEEK 7

    DAY 1
    Test for new 1RM
    1 20 OHP 1 20
    1 5 60% 110 1 5
    1 4 70% 125 1 4
    1 3 80% 145 1 3
    1 2 85% 155 1 2
    1 1 95% 170 1 1
    3 3 80% 145 3 3
    2 5 70% 125 3 5

    1 100 Plate Raise 1 100

    4 8 Upright Row 4 8

    4 8 SkullCrusher 4 8

    DAY 2

    Incline Bench
    3 x,y,z 3 x,y,z
    - 350 method

    4 12 Lateral Raise 4 12

    4 12 Bent Over Lateral 4 12

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