Overhead Press 4 Days per Week - Powerlifting & Strength Programs

Here are spreadsheets for powerlifting and strength programs that require the athlete to overhead press (aka military press) 4 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

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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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Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

Last updated April 18, 2020
Experience level: Intermediate
Weeks: 12, 6
Periodization: Linear Periodization
Powerlifting meet prep program: No

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This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. [Read more…]

Smolov Program and Smolov Jr Program Spreadsheets

Last updated October 23, 2020
Experience level: Advanced
Weeks: 13, 3
Periodization: Block Periodization, Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: High Volume, Peaking
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

Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

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