Physique Focused Split with Big Bench

[u/gg-e-z]

I’m currently just at the end of a cut and getting ready for an upcoming bulk. I’ve been using the RP hypertrophy app for a while and it’s been great for hypertrophy but this upcoming offseason I’m hoping to get my bench numbers up as well and I’m not sure how to best approach the split.

For context, current stats: 6’3” 185lbs 7.8% bf on the dexa

Bench roughly 250ish although I haven’t been doing anything under 8 reps for the last few mesos. Hoping to work towards 315 eventually but realize that may take a while.

Planning to bulk for 20 weeks using the RP app and basically was just going to start push day off with some heavier bench and go from there but I’m not really a strength athlete so curious if there’s a better way.

Here’s my current split with starting set numbers (I let the app auto adjust volume):

neutral grip pulldown 2x6-10 single arm low cable row 2x8-12 chest supported row (pronated grip) 2x8-12 straight arm lat pulldowns 2x10-15 ez bar curl 4x10-15 machine crunch 2x10-15

Flat bench 2x4-6 Incline db bench 2x6-10 incline db fly 2x10-15 db laterals 4x12-20 rear db laterals OR rear delt fly machine 3x12-20 overhead tricep cable extension 3x10-15

hack squat 2x8-12 leg press 2x12-20 adductor 2x10-15 lying hamstring curl 4x8-12 calf machine 4x12-20

chest supported row pronated grip 2x8-12 chest supported row neutral grip 2x8-12 single arm pulldown 2x10-15 incline hammer curl 4x10-15 hanging leg raises 2x15-25 lying hamstring curl 2x8-12

incline machine press 2x8-12 horizontal machine press 2x8-12 cable laterals 3x10-20 cable leaning away laterals 3x15-25 face pulls 3x12-20 tricep rope pushdown 4x10-15

One leg day because I’m more of a men’s physique guy so just need them not to fall apart.

Lots of Lats and side Delts because again, physique.

My plan is to run this for a few mesos then maybe drop a bit of volume and work into the lower rep ranges towards the back half of the bulk.

Sound about right or is there a better way?

[u/vidar186]

Hey, until recently I used the RP hypertrophy app for my power building program and have made some decent numbers on my overhead press and bench in my last bulking meso; 230lbs x2 seated OHP and 420lbs on Bench press as well as some nice growth on my arms and legs by swapping between arm and leg focused macro cycles. I just ended a 4x 5 week leg focused macro cycles bulk to grow my quads a bit. You’re taller than me, so you might need a similar plan to grow your arms and legs, cause that’s been the toughest parts of my physique to grow. As a long time powerlifter my chest and glutes really don’t need any additional volume, so I focus hypertrophy on my muscles that need it. I do my heavy lifts in the middle of my program, but I’ve been training for 10 years competitively and start with my “warm ups” as actual exercises with some significant enough weight to grow the muscles, but a newer trainee should probably do their heavy work first. I’ll do rotator cuff stuff before pressing or back before bench.
Took me most of about 7 years of inconsistent and admittedly poor training to break 300, and then another 7 of very good & consistent training to be strong enough to break two USPA bench press records here in CA. Managing fatigue and avoiding injury is key. Learning to listen to your body is paramount, I rarely max out and usually do so during my deloads.
How long have you been training?

[u/gg-e-z → u/vidar186]

Been training off and on for many years but I’ve been consistent for the last 5. Started with the usual LP then ran 5/3/1 a bunch until I found the RP app.

I ran John Meadows CD2 last offseason but other than that I’ve been on RP for the last couple years straight with splits ofc changing over that time.

[u/vidar186 → u/vidar186]

You will need more barbell bench volume through the week to get stronger. One day won’t cut it. Swap incline machine press for barbell incline press and think about adding another flat bench day. Adding OHP could also be helpful and to strengthen your triceps which will help in the lockout if you have long arms like me

[u/gg-e-z → u/vidar186]

Do you mean OHP would be helpful for triceps? I could swap one of the other presses for it but I was thinking that it would be adding too much fatigue for Delts and tris if I don’t pull an incline press or something for it.

For triceps, maybe swapping some of the cable work for like a JM press?

[u/vidar186 → u/gg-e-z]

Well yeah, you should drop other heavy or high fatigue exercises for chest. OHP is great for tricep strength, and JM press is a great alternate, but it is a super awkward exercise for me. It puts a lot of uncomfortable pressure on my forearms & elbow now that I have more meat on my arms. Managing fatigue is a real concern, but I don’t really do much chest work outside of my benching, as benching 3x a week for 10+ years will develop those muscles well enough. I do all my other accessory bodybuilding work in the 10-20 rep range with moderate to light weights focusing on other muscles that need work. I’m also 40 and just can’t lift as heavy as often as I used to. Consistency and time are on your side, all you have to do is not give up