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Overhead Press 1 Day per Week - Powerlifting & Strength Programs

Here are spreadsheets for powerlifting and strength programs that require the athlete to overhead press (aka military press) 1 time per week.

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3 Day Chinese Olympic Weightlifting Program Spreadsheet

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This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. It was originally designed for school-aged lifters that were only able to train 3 days per week.

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6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)

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This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in 2015 on his blog. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It is well suited for an average intermediate weightlifter.

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Glenn Pendlay Beginner Olympic Weightlifting Program Spreadsheet

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This is an Olympic weightlifting program outline for beginners. It was originally published by Glenn Pendlay in 2010 on his blog, which is now defunct. The article and program template have been reproduced here for archival purposes.

I also have created an accompanying spreadsheet that can be used to follow along with the program.

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PRIME 4 Week Powerbuilding Program Spreadsheet

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Prime Powerbuilding Program

The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.

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Simple Jack’d v1.0 + v2.0 Strength Training Program Spreadsheet

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May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.

Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.

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Heavy, Light, Medium (HLM) Program Spreadsheet

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Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.

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Atlas Rising Powerlifting Program Spreadsheet

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Atlas Rising is an advanced 7 week powerlifting program with 3 training days per week. It is formed from a combination of the Russian Squat Routine for squats, MagOrt for deadlifts, and Hepburn Method A for bench press and overhead press. I would expect this program to improve the squat and deadlift, but not the bench press or overhead press, which simply would be maintained.

This “frankenprogram” was created by /u/PaulTheMediocre, who used it to achieve the following results: [Read more…]