> **The Ultimate PUSH Training to Achieve a 120kg Overhead Press** Hello! I'm Donghyun Yoon, the operator of the YouTube channel 'DongYoon.' Through my previous programs like <Basic to Basics> and <TW Office Worker 2-Day Program> launched on Gymwork, I've gained recognition and love from many trainers and enthusiasts. Linear periodization is a strategy that gradually increases training intensity to adapt your muscles and nervous system. The Overhead Press (OHP) requires more precision than other major exercises. I'll share my personal tips on how I managed to lift 120kg at a body weight of 88kg! ### **Recommended For:** - Those looking to improve their overhead press performance - Individuals wanting to build their body without hitting a plateau - Anyone who has struggled with minor injuries in the past ### **12-Week Curriculum** In modern society, we rarely raise our arms overhead. In this context, 12 weeks is not a long time to lift heavier weights safely. When starting OHP, it's crucial to learn the movement, which involves understanding the range of motion, pain-free range, and your threshold. - Weeks 1-2: Adaptation Phase (Movement Learning) - Weeks 5-8: Movement Automation - Weeks 9-12: Achieving Maximum Performance ### **4-Day Workout Routine** - Monday: OHP + Auxiliary Exercises - Tuesday: Lower Body - Wednesday: OHP + Auxiliary Exercises - Thursday: Rest - Friday: OHP + Auxiliary Exercises - Saturday: Rest - Sunday: Rest ### **Upon Completing This Program** * You'll be able to train the overhead press with proper form and without injury. * Manage muscle fatigue with weight adjustments and a systematic periodization strategy. ### **Coach Experience** **Background** - Major in Physical Therapy - Reviewer for Squat Bible - Operator of the YouTube channel 'DongYoon' for strength and hypertrophy - OHP 120KG (+α) without equipment - Bench Press 180KG **Certifications** - KACEP (Exercise Specialist) - NSCA CSCS, NCSA TSAC-F - NASM CPT, CES, PES - NSCA KOREA RES (Rehabilitation Exercise Specialist) - NSCA KOREA ASNC (Advanced Sports Nutrition Coach) - Level 2 Sports Instructor (Bodybuilding, Youth, Seniors) - Sports Instructor for Disabled Weightlifting