Are you curious about the Jim Wendler overhead press program?
Do you want to know to train the overhead press using Jim Wendler’s 5/3/1 routine?
Then you’ve come to the right place.
In this comprehensive guide, I will teach you exactly how to train the overhead press with 5/3/1 and take your training to the next level!
Introduction
5/3/1 is one of the most popular training programs in the world, and for good reason: it is extremely effective for building raw strength.
Jim Wendler says 5/3/1 works especially well for the overhead press. He has overhead pressed over 400 pounds for reps using this program!
So how do you train the overhead press on the 5/3/1 training program?
5/3/1 has four main training days:
The 5/3/1 Training Split
- Day 1: Overhead Press
- Day 2: Squat
- Day 3: Overhead Press
- Day 4: Deadlift
With the original 5/3/1 program, you train 4 days per week, and hit each of the “big 4” lifts once per week.
Of course, you can also use the 2-day or 3-day versions of the 5/3/1 program, but then you would be training the overhead press once every 10-14 days.
With 5/3/1, you train heavy 3 weeks in a row, and then take a deload week.
This is true for the overhead press, as well as the overhead press, squat, and deadlift.
Jim Wendler says you should use training percentages for both your heavy overhead press workouts, as well as your “deload” bench press workouts.
Here are the exact training percentages that he recommends you use:
5/3/1 Programming
- Week #1: 3 sets of 5 reps @ 65%, 75%, 85%
- Week #2: 3 sets of 3 reps @ 70%, 80%, 90%
- Week #3: 3 sets of 5, 3, 1 reps @ 75%, 85%, 95%
- Week #4: 3 sets of 5 reps @ 40%, 50%, 60%
Note: all of these percentages are based off your training max, not your actual 1-rep max!
Jim Wendler says your training max should by 90% of your estimated 1-rep max.
So if you can overhead press 110 pounds, then 100 pounds would be your training max, and all of your percentages would be calculated using 100 pounds.
So how do you get stronger on the overhead press using the 5/3/1 program?
Jim Wendler says you should increase your overhead press training max by 5 pounds each month. Check it out:
The Overhead Press Training Max
- Month #1: 100 pounds
- Month #2: 105 pounds
- Month #3: 110 pounds
- Month #4: 115 pounds
- Month #5: 120 pounds
If you do this correctly, then you will be 60 pounds stronger on the overhead press by the end of the year! Not bad!
For inspiration, here is a video of overhead pressing 240 pounds for 6 reps:
Jim Wendler Overhead Press Video
Now let’s look at the best ways to program your overhead press assistance work using the 5/3/1 training program.
According to Jim Wendler, you have 5 main options for your assistance work:
5/3/1 Assistance Work Options
- Option #1: Westside-Style
- Option #2: Triumvirate
- Option #3: Boring But Big
- Option #4: Beefcake
- Option #5: I’m Not Doing Jack Shit
Jim Wendler trained at the Westside Barbell powerlifting gym in Colombus, Ohio.
As such, he is a big fan of performing Westside-style assistance work for the overhead press.
This means you perform 1 assistance exercise each for your chest, triceps, upper back, and shoulders.
Here is what a Westside-style 5/3/1 overhead press workout could look like. Check it out:
5/3/1 Overhead Press Workout: Westside-Style
- Exercise #1: Overhead press, 3 sets of 1-5 reps
- Exercise #2: Incline dumbbell press, 3-5 sets of 8-15 reps
- Exercise #3: Rolling dumbbell extension, 3-5 sets of 8-15 reps
- Exercise #4: Lat pulldown, 3-5 sets of 8-15 reps
- Exercise #5: Reverse pec dec, 3-5 sets of 8-15 reps
The next option is called the triumvirate.
The idea is simple: you pick 2 assistance exercises that work your upper body, and perform a few sets of each in moderate rep ranges. For example:
5/3/1 Overhead Press Workout: Triumvirate
- Exercise #1: Overhead press, 3 sets of 1-5 reps
- Exercise #2: Weighted dips, 3-5 sets of 5-15 reps
- Exercise #3: Chin ups / pull ups, 3-5 sets of 5-15 reps
Jim Wendler’s favorite option for overhead press assistance work is called “boring but big.”
You perform 2 assistance movements: the overhead press, and something for your upper back (like pull ups or rows).
On both exercises, you are going to perform 5 sets of 10 reps! For the overhead press, you use 50% of your training max.
For the upper back work, you just use a moderate weight that you can hit for 15-20 reps in a row. For example:
5/3/1 Overhead Press Workout: Boring But Big
- Exercise #1: Overhead press, 3 sets of 1-5 reps
- Exercise #2: Overhead press, 5 sets of 10 reps
- Exercise #3: Lat pulldown, 5 sets of 10 reps
If you have especially good recovery ability, then you may want to try something called “boring but big beefcake.”
This template is exactly the same as the original boring but big template, but with one exception: you perform 2 extra assistance exercises for the other half of your body.
For example, on your overhead press day, you would perform 2 extra assistance exercises for your lower body.
Here is a sample 5/3/1 overhead press Boring But Big Beefcake workout that you can try:
5/3/1 Overhead Press Workout: Beefcake
- Exercise A1: Overhead press, 3 sets of 1-5 reps
- Exercise B1: Overhead press, 5 sets of 10 reps
- Exercise B2: Lat pulldown, 5 sets of 10 reps
- Exercise C1: Bulgarian split squat, 50 total reps
- Exercise C2: Back extensions, 50 total reps
Last but not least is the “I’m not doing jack shit!” template. Check it out:
5/3/1 Overhead Press Workout: I’m Not Doing Jack Shit!
- Exercise A1: Overhead press, 3 sets of 1-5 reps
That’s it! You don’t perform any assistance work using this template.
Jim Wendler likes to use the “I’m not doing jack shit!” template whenever he is feeling off, and just doesn’t feel like beating himself up.
This template lets you perform a mini-deload, and should only be used when you really feel you need it.
Conclusion | The 5/3/1 Overhead Press Program!
Jim Wendler is one of the biggest strength coaches in the world, and it’s easy to see why: his 5/3/1 program really is one of the simplest and most effective programs for building raw strength.
If you are stuck at a overhead press plateau, then you have to give the 5/3/1 program a shot.
It may be just what you need to take your training to the next level!
“The game of lifting isn’t an 8-week pursuit. Rather, it’s a lifetime pursuit. If you understand this, then progressing slowly isn’t a big deal. Now you can focus on getting those 5 extra pounds rather than 50.”
Thank you for reading and I wish you the best of luck on your strength training journey!
