Press Ladder
From one rep to five, from a light kettlebell to half your body weight
Who it’s for
You have a basic overhead press and want to take it to a serious level.
How it works
A ladder is a sequence of 1, then 2, then 3 reps alternating arms with brief rest. First, the number of ladders increases, then the height of the top step. There are three distinct days per week: heavy goes to the current peak, medium goes one step lower, light goes two steps lower. Not a single rep is grinded out.
Weekly layout
How load increases
Start with three 1-2-3 ladders and build up to five. Then raise the top step to 1-2-3-4, adding a new step one ladder at a time per session. The final goal is five 1-2-3-4-5 ladders, after which you move to a kettlebell 4 kg heavier. Target milestone: pressing half your body weight.
Deload
The light day of the week serves as built-in deloading.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537