Simon 4-Day Program (Jul 2026)

active

A/B/C block split, 4x/week. Arms + glutes priority, cut to 12-15% BF, back/core stability. Tempo e.g. @21X1 = 2s ecc / 1s pause / X explosive / 1s top.

Lower (Glute / Hinge)

A 4-5 Sets (Every 2'30")

Romanian Deadlift @31X1 8,6,6,5,5

heavy, hinge

B 3-4 Sets

Dual DB Drop Curtsy Lunge /ea. 8-12

glute bias

Cable SA Half Kneeling Lat Pull Down /ea. 8-12

C 3 Sets

DB Walking Lunge /ea. 12-15

Cable ADDuctor 12-15

Cable Ab Crunch 15

Upper Push (Chest / Shoulders / Triceps)

A 3-4 Sets

Barbell Incline Bench Press @21X1 15,12,10

B 3 Sets

DB Bench Press 15,12,10

Dips 10-12

+15" ISO hold at bottom

C 3 Sets

Seated Lateral Raise 15,12,10

DB OH Seated Tricep Extension 15,12,10

Banded Tricep Pushdown MAX

to failure

Lower (Quad / Squat)

A 4-5 Sets (Every 2'30")

BB Pausing Back Squat @21X1 8

B 3-4 Sets

FFE Split Squat /ea. 8-12

quad bias

Single Leg Leg Extension /ea. @3" neg 8-12

eccentric focus

C 3 Sets

Hip Thrust 12-15

glute

Machine Leg Curl 12-15

Weighted Plank / Hollow Hold 15"

core stability

Upper Pull (Back / Rear Delt / Biceps)

A 4 Sets

Supinated Grip Chin Up @21X2 8,6,5,5

+15" ISO hold

DB Chainsaw Row /ea. 8,6,5,5

B 3 Sets

Cable SA Half Kneeling Lat Pull Down /ea. 12

Cable Reverse Fly 12-15

rear delt

C 3 Sets

Cable Bayesian Bicep Curl 15,12,10

Incline DB Curl 15,12,10

Cable Ab Crunch 15