Simon’s 4 day High-Frequency Upper Body Split

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