Simon’s 4 day High-Frequency Upper Body Split

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!

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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