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Home » 2 Day Overhead Press Programs

Overhead Press 2 Days per Week - Powerlifting & Strength Programs

Here are spreadsheets for powerlifting and strength programs that require the athlete to overhead press (aka military press) 2 times per week.

To search through all Lift Vault programs using a variety of criteria, check out the Lift Vault Program Library.

Simple Jack’d Strength Training Program Spreadsheet

Last updated September 14, 2020
Experience level: Advanced, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Powerlifting meet prep program: No

Program goal: High Volume, Strength

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

[Read more…]

Filed Under: Powerlifting Program, Programs, Strength Training Program

Squat frequency: 1, 2, 3, 4, 5, 6
Bench press frequency: 1, 2, 3, 4, 5, 6
Deadlift frequency: 1, 2, 3, 4, 5, 6
Overhead press frequency: 1, 2, 3, 4, 5, 6

Heavy, Light, Medium (HLM) Program Spreadsheet

Last updated September 10, 2020
Experience level: Intermediate

Weeks: 12

Periodization: Block Periodization, Linear Periodization

Powerlifting meet prep program: Yes

Program goal: Powerlifting, Strength

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

[Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program

Squat frequency: 2, 3
Bench press frequency: 1, 2, 3
Deadlift frequency: 1, 2, 3
Overhead press frequency: 1, 2, 3

Dietmar Wolf Norwegian Powerlifting Program Spreadsheets

Last updated July 19, 2020
Experience level: Beginner, Intermediate

Weeks: 11, 12, 8

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: High Volume, Peaking, Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Dietmar Wolf is the head coach of the Norwegian powerlifting team. Below you’ll find some programs that are either attributed to him or have been released directly from the Norwegian Powerlifting Association. One program is from a Norwegian powerlifter named Frode Haugen; this program is labeled accordingly to reduce confusion. [Read more…]

Filed Under: 11 Week Programs, 12 Week Programs, 8 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3
Overhead press frequency: 2

Prep10 10 Week Peaking Program Spreadsheet

Last updated July 17, 2020
Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week). [Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

Lifting After A Long Break: ReTrain Powerlifting Program

Last updated June 20, 2020
Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Retraining

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

14 Week Block Periodization Powerlifting Program (Empire Barbell)

Last updated May 14, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: High Volume, Peaking, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a powerlifting program designed by Empire Barbell that utilizes block periodization. Training is broken into three distinct blocks: intensification #1, volume, and intensification #2. These blocks can be run in order straight through, or can be repeated with some limitations (explained more below). Running each block once would represent 14 weeks of training in total. [Read more…]

Filed Under: Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2

Overhead press frequency: 2

12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)

Last updated May 1, 2020
Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Hypertrophy, Mass, Peaking, Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]

Filed Under: 12 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

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