Free CrossFit Overhead Strength Program (12 weeks, 3 days per week, PDF)
How It Works
You train overhead 2 or 3 days a week. Each session has one main press and one accessory, and the press always comes first. In season, run two days. In the off-season, add the third.
The 12-Week Structure
The 12 weeks are split into three blocks of four:
Build muscle (weeks 1 to 4): sets of 10 to add muscle to your shoulders and triceps
Build strength (weeks 5 to 8): sets of 5 to turn that muscle into force
Build output (weeks 9 to 12): heavy singles, doubles and triples to show what you've built
Each block builds over three weeks and ends with a deload, so you go into the next block fresh.
What's Inside the Free Template
The full 12-week program, week by week
A simple effort guide, so you can pick your weights without a 1RM test
A training log to track every main lift
The rules that make it work: what to do, what to avoid and when to run it again
Think Months, Not Weeks
If your press is your weakest point, one cycle won't fix it. When you finish and it worked, don't change a thing. Run it again with your new numbers. That's how you get strong.
Get the Free 12-Week Overhead Press Template
Ready to stop guessing with your overhead press and start making steady progress? Download the exact 12-week program here:
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