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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.

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Takano 12 Week Olympic Weightlifting Program Spreadsheet

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This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications.

This program can be used in preparation for a weightlifting competition.

The program has seemingly been attributed to Bob Takano, though I have no idea if he had anything to do with it or not. You can find the best of Takano’s thinking in his book: Weightlifting Programming: A Winning Coach’s Guide.

Program Overview

Here’s a quick breakdown of the program. You’ll find more detail in the spreadsheet and the notes below.

  • 12 week program
  • 3 to 6 training days per week
  • Appropriate for the following classifications: CIII, CII, CI, CMS
  • Main exercise movements
    • Hang Power Snatch
    • Behind the Neck Push Press (BTNPP)
    • Hang Power Clean
    • Back Squat
    • Snatch Deadlift
    • Press
  • Frequency for snatches, cleans, and jerks varies from 2-6 times per week, depending upon the lifter’s classification
  • Accessory movements are also included

It is important to note that weight, sets, and reps are denoted like this: (weight/reps) x sets.

For example, (100/4)x3 means to lift 100 kg for 3 sets of 4 reps. (Or 100 lbs – the units do not matter).

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

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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.

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Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

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Smolov is a Russian squat specialization and peaking cycle created by Sergey Smolov, a Soviet-era weightlifting coach. The full program runs 13 weeks and is built around four phases: a 2-week Introductory Microcycle, a 4-week Base Mesocycle (4 days per week of squatting), a 2-week Switching phase, and a 5-week Intense Mesocycle that ends with a 1RM test. There’s also a separate 3-week version called Smolov Jr that you can run for squat or bench press.

The idea behind Smolov is extreme squat frequency and volume at high percentages. The Base Mesocycle alone has you squatting 4 days per week with loads between 70% and 85% of your 1RM. Your body adapts to a level of squat volume most programs don’t approach. You need to eat, sleep, and recover around the program, not alongside it.

Smolov is for intermediate to advanced lifters with a solid squat base and a specific reason to peak, like a meet or a record attempt. If you’re a beginner, running a caloric deficit, or short on recovery time, skip it. For a less aggressive squat-focused peaking option, check out the Russian Squat Routine or the Hatch Squat Program.

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