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
Compute all loads from the press training max (~90% true 1RM) and microload it: OHP earns only ~+1.25 kg per cycle, so 0.5 kg plates are mandatory. Brace hard, squeeze glutes, press a vertical line with no leg drive. AMRAP only on the third set — if you hit just the reps, hold the TM next cycle. The BBB 5×10 at 50% TM is brutal on shoulders late: start conservative, back off before form degrades. Swap BBB to dumbbell press if the bar irritates the front delts.
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?
Compute all loads from the press training max (~90% true 1RM) and microload it: OHP earns only ~+1.25 kg per cycle, so 0.5 kg plates are mandatory. 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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