Original starter · 6 weeks
6-Week Overhead Press Builder
Build a stronger overhead press with three pressing sessions a week.
6weeks
3days a week
18sessions
232working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 39 | 25 | −36% |
|---|
| Total reps | 273 | 145 | −47% |
|---|
| Reps per set | 7.0 | 5.8 | −17% |
|---|
| Average RPE | 7.2 | 5.7 | −21% |
|---|
Week 1
HEAVY PRESS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 5 × 5 | 72% | 03:30 |
|---|
| Back Squat | 4 × 8 | 62% | 02:30 |
|---|
| Chin-Up | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Lateral Raise | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
PUSH PRESS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push Press | 3 × 3-5 | RPE 7 | 03:00 |
|---|
| Deadlift | 3 × 5 | 70% | 04:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Hanging Knee Raise | 2 × 8-12 | RPE 7 | 01:00 |
|---|
VOLUME PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 8 | 62% | 02:30 |
|---|
| Front Squat | 3 × 4-6 | RPE 7 | 03:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Face Pull | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
| Overhead Cable Triceps Extension | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
Week 2
HEAVY PRESS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 5 × 4 | 77% | 03:30 |
|---|
| Back Squat | 4 × 8 | 65% | 02:30 |
|---|
| Chin-Up | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 2 × 10-15 | RPE 8 | 01:15 |
|---|
PUSH PRESS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push Press | 3 × 3-5 | RPE 7.5 | 03:00 |
|---|
| Deadlift | 3 × 5 | 74% | 04:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Hanging Knee Raise | 2 × 8-12 | RPE 7.5 | 01:00 |
|---|
VOLUME PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 8 | 65% | 02:30 |
|---|
| Front Squat | 3 × 4-6 | RPE 7.5 | 03:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Face Pull | 2 × 10-15 | RPE 8 | 01:15 |
|---|
| Overhead Cable Triceps Extension | 2 × 10-15 | RPE 8 | 01:15 |
|---|
Week 3
HEAVY PRESS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 5 × 3 | 82% | 03:30 |
|---|
| Back Squat | 4 × 6 | 70% | 02:30 |
|---|
| Chin-Up | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
PUSH PRESS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push Press | 4 × 3-5 | RPE 8 | 03:00 |
|---|
| Deadlift | 3 × 4 | 78% | 04:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 7.5 | 01:00 |
|---|
VOLUME PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 6 | 70% | 02:30 |
|---|
| Front Squat | 4 × 4-6 | RPE 8 | 03:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Face Pull | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
| Overhead Cable Triceps Extension | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
Week 4
HEAVY PRESS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 3 | 86% | 03:30 |
|---|
| Back Squat | 4 × 5 | 73% | 02:30 |
|---|
| Chin-Up | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
PUSH PRESS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push Press | 4 × 3-5 | RPE 8 | 03:00 |
|---|
| Deadlift | 3 × 3 | 82% | 04:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
|---|
VOLUME PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 5 | 73% | 02:30 |
|---|
| Front Squat | 4 × 4-6 | RPE 8 | 03:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Face Pull | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
| Overhead Cable Triceps Extension | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
Week 5
HEAVY PRESS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 2 | 90% | 03:30 |
|---|
| Back Squat | 3 × 4 | 76% | 02:30 |
|---|
| Chin-Up | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 9 | 01:15 |
|---|
PUSH PRESS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push Press | 4 × 3-5 | RPE 8.5 | 03:00 |
|---|
| Deadlift | 2 × 2 | 86% | 04:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
|---|
VOLUME PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 4 | 76% | 02:30 |
|---|
| Front Squat | 4 × 4-6 | RPE 8.5 | 03:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Face Pull | 3 × 10-15 | RPE 9 | 01:15 |
|---|
| Overhead Cable Triceps Extension | 3 × 10-15 | RPE 9 | 01:15 |
|---|
Week 6
HEAVY PRESS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 3 | 70% | 03:30 |
|---|
| Back Squat | 3 × 5 | 60% | 02:30 |
|---|
| Chin-Up | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 1 × 10-15 | RPE 6 | 01:15 |
|---|
PUSH PRESS - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push Press | 2 × 3-5 | RPE 5.5 | 03:00 |
|---|
| Deadlift | 2 × 3 | 65% | 04:00 |
|---|
| Barbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Hanging Knee Raise | 1 × 8-12 | RPE 5.5 | 01:00 |
|---|
VOLUME PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | 60% | 02:30 |
|---|
| Front Squat | 2 × 4-6 | RPE 5.5 | 03:00 |
|---|
| Incline Bench Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Face Pull | 1 × 10-15 | RPE 6 | 01:15 |
|---|
| Overhead Cable Triceps Extension | 1 × 10-15 | RPE 6 | 01:15 |
|---|