THE BOULDER PRESS

Barbell Overhead Press Specialization Program Few lifts demand as much raw strength and stability as the overhead press. This 12-week specialization makes pressing skyward your priority, while balancing accessory pulling and pressing to protect shoulder health. The hypertrophy block builds the delts and triceps conditioning base, and the strength block sharpens your ability to drive weight overhead with confidence. --- Hypertrophy Block Weekly Shoulders volume (sets/week): Week 1: 10 Week 2: 12 Week 3: 14 Week 4: 15 Week 5: 16 Week 6: 18 Strength Block Weekly Shoulders volume (sets/week): Week 1: 10 Week 2: 12 Week 3: 15 Week 4: 16 Week 5: 16 Week 6: 4