This is the OHP Day workout from the Wendler 5/3/1 plan. It trains Shoulders, Back and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Overhead Press while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Overhead Press | 5 × 5 |
 Dumbbell Shoulder Press | 4 × 6 |
 Cable Face Pull | 4 × 6 |
 Lat Pulldown | 4 × 6 |
 Hammer Curl | 3 × 8 |
