5/3/1 Overhead Press + BBB
5/3/1 OHP day with BBB. 3 main working sets at 65/75/85% TM, AMRAP on the last, then 5×10 OHP at 50% TM. ~14 working sets, ~60 min. Smallest TM increments — microload essential.
Estimated session
- Movements 2
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Standing Military Press Brace core, glutes squeezed, press in vertical line. No leg drive. AMRAP on the third set. 3 warm-up sets first 3 × 5, last AMRAP · rest 3 min | 3 | 5–AMRAP | 3 min |
| 02 | Standing Military Press BBB — 5×10 at 50% TM. 90 s rest. By set 4-5 the bar will feel heavy; that's the point. 5 × 10 · rest 1:30 | 5 | 10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Drive all loads off the press TM (~90% true 1RM): main sets 65/75/85%, AMRAP on set 3 only, BBB 5×10 at 50% TM. OHP microloads — TM rises only ~+1.25 kg/cycle, so require 0.5 kg plates; if the AMRAP set hits just the prescribed 5 reps, hold TM next cycle rather than advancing. The 5×10 taxes front delts late: cap BBB RPE near 8–9 and stop a set early before form breaks. If the bar aggravates the delts, sub dumbbell press at the same 5×10, ~40% per-hand of the barbell working load.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the 5/3/1 Overhead Press + BBB template?
Drive all loads off the press TM (~90% true 1RM): main sets 65/75/85%, AMRAP on set 3 only, BBB 5×10 at 50% TM. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is 5/3/1 Overhead Press + BBB, and how long does it take?
5/3/1 Overhead Press + BBB runs 2 movements and about 8 working sets, roughly 41 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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