Simon’s 4 day High-Frequency Upper Body Split

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

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Bench Press (Barbell)

Dips Between Chairs

Split Squat (Dumbbell)

Push B (Overhead focus + speed

Pull-Up (Bodyweight)

Chest Supported Row (Dumbbell)

Face Pull

Kettlebell Clean

Suitcase Carry

Pull B + Sandbag fct. Strength

Pull-Up (Weighted)

Overhead Press (Dumbbell)

Step-Up (Weighted)

Hanging Leg Raise

Push A (Heavy Bench)

Barbell Row

Incline Bench Press (Dumbbell)

Good Morning

Glute Bridge (Barbell)

Pull A + Sandbag post. chain

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