Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
        • Home Workouts
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Weight Loss
        • Best Pre Workout for Beginners
        • Best Pre Workout for Women
        • Homemade Pre Workout
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Pre Workout for MMA
      • Muscle Building
        • Best Whey Protein Powder
        • Best Mass Gainers
        • The 5 Best Creatine Supplements for Bulking
        • Best Turkesterone
        • Best Tongkat Ali Supplements
        • Best Ecdysterone Supplements
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best BCAA for Women
        • Best Creatine for Teens
      • Strongest Fat Burner
  • Learn
    • Resources
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Glute Bridge vs Hip Thrust
      • Split Squat vs Lunge
      • Leg Press vs Hack Squat
      • Deadlift vs Romanian Deadlift
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
Home » 2 Day Overhead Press Programs » Page 3

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.

Brian Alsruhe Conjugate Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 16

Periodization: Conjugate Periodization

Meet prep program: No

Program goal: Powerlifting, Strength, Strongman

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

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

Brian Alsruhe Mass Building Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Mass, 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

Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.

[Read more…]

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

JV Askem 5×5 Compound Movement Program

By Kyle Risley
Last updated September 29, 2019

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Peaking, Powerlifting, Strength, Strongman

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 is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.

The spreadsheet comes with [Read more…]

Filed Under: Strongman Programs

Squat frequency: 2
Bench press frequency: 2

Overhead press frequency: 2

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, 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

The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

[Read more…]

Filed Under: 4 Week Programs, Powerbuilding Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Split, 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1, 2
Deadlift frequency: 1
Overhead press frequency: 1, 2

RTS General Intermediate Program Spreadsheet – Mike Tuchscherer

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 9

Periodization: Undulating Periodization

Meet prep program: No

Program goal: 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

Reactive Training Systems (RTS) train some of the strongest powerlifters on the planet, so when Mike Tuchscherer published a general outline for a training program people took notice. [Read more…]

Filed Under: 9 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 3
Bench press frequency: 4
Deadlift frequency: 2
Overhead press frequency: 2

GZCLP Program Spreadsheets, Progression Tips, and Accessories

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

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

GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. The GZCLP program is available in three day and four day versions. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.

[Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 1, 2

Hepburn Method Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 8

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, 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

Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.

Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]

Filed Under: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

PHATburn Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]

Filed Under: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Building the Monolith Program Spreadsheet (kg + lb)

By Kyle Risley
Last updated July 5, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: High Volume, Mass, 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

Building the Monolith was created by Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith. [Read more…]

Filed Under: 6 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 2

Dan Alexander 10 Week Powerlifting Peaking Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: Yes

Program goal: 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

10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂

Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.

This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. [Read more…]

Filed Under: 10 Week Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

  • « Previous Page
  • 1
  • 2
  • 3
  • 4
  • 5
  • Next Page »

Copyright © 2022 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer