3.0
(1 rating)
Program Description
High-frequency upper-body strength program (pressing + pulling 3x/week) • Designed to grow muscle and increase lifts like bench, pull-ups, OHP, rows • While avoiding aggravation of low-back/glute pain (e.g., L5–S1, piriformis) • Uses functional, pain-aware leg work (e.g., sandbag carries, RDLs, split squats) • Integrates volume cycling, mobility, and fascia-friendly movement • And it’s highly sustainable — meaning you can do it long-term without burnout or injur
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedAug 03, 2025 12:50
- Last EditedAug 12, 2025 12:25
Summary
Unlock your upper body potential with Simon’s 4 Day High-Frequency Upper Body Split, a focused 4-week program designed to enhance strength and muscle definition. This split targets all major upper body muscle groups through a mix of heavy lifts and dynamic movements, ensuring you maximize gains while maintaining intensity. With four training days each week, you'll engage in exercises like the Overhead Press and Bench Press, complemented by bodyweight movements and functional training. Perfect for those with a garage gym setup, this program will elevate your training and keep you motivated to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.9%
Lats
12.9%
Triceps
11.1%
Front Delts
9.6%
Chest
8.9%
Glutes
6.7%
Quadriceps
6.4%
Middle Delts
5.9%
Abs
5.8%
Hamstrings
5.3%
Lower Back
5.3%
Biceps
3.7%
Rear Delts
1.8%
Forearms
0.6%
