Trying to build a program for Overhead Barbell Press progression, is this decent?
Hey, real short, want to know if this program is horrible or should I give it a go?
Monday A:
- 5x5 Overhead Barbell Press @ 85% of 5RM
- 3x5-8 Wide Grip Pull Ups @ 70% of 5RM
- 3x8-12 RDLs @ 70% of 5RM
- 3x12-20 Chest Flys (machine/ cable)
- 3x12-20 Cable Hammer Curls
- 3x12-20 Pushdowns
Wednesday B:
- 5x5 T Bar Row (chest supported) @ 85% of 5RM
- 3x6-10 Dumbbell Bench Press @ 70% of 5RM
- 3x8-12 Front Squats @ 70% of 5RM
- 3x12-20 Lateral Raises (cable, single arm)
- 3x12-20 Cable Face Pulls
- 3x12-20 Calf Raises (Standing, Smithmachine)
Friday C:
- 5x5 Barbell Back Squats @ 85% 5RM
- 3x8-12 Barbell Overheadpress @ 70% of my 5RM
- 3x5-8 Weighted Pull Ups (Neutral Grip now)
- 3x8-12 Incline DB Bench Press @ 70% of my 5 RM
- 3x8-12 Standing Barbell Rows @ 70% of 5RM
Ill just rinse repeat this and inbetween the off days either rest or LISS 45-60 Minutes, depends on energy and recovery
Posted Feb 7, 2026, 10:53 PM UTC