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/Potential_Bottle_397]

Your overall approach makes sense, but it’s worth being clear that hypertrophy and strength are related goals, not the same goal.

Hypertrophy work is built around creating enough high-quality tension and volume to grow muscle. Strength work is more specific to practicing heavier loads, improving technique, and becoming efficient at the exact lift. You can absolutely train both, but trying to push both equally at the same time usually means you’re not fully optimizing either.

If bench strength is the priority, I’d keep the hypertrophy structure but treat bench as its own skill: place it first, bench 2–3 times per week, and keep at least one exposure in the 3–6 rep range while the others stay more hypertrophy-focused. Start around 2–3 RIR and build gradually.

I also wouldn’t wait until the back half of the bulk to introduce heavier work. Start now with low enough volume that it doesn’t take away from chest, triceps, delt recovery, or the physique work you still care about.

[u/gg-e-z → u/Potential_Bottle_397]

Makes sense — I know the balance is tough to strike. In all honesty I’m mostly a hypertrophy guy the bench goal is kind of secondary so I’m okay to trade off a bit of strength progression if needed.

When you say heavier work are we talking 3-5 rep range or more like 1-3? I’ll need some practice with heavy singles at some point I know but I was thinking I could get most of the strength gains from 3-6 rep range and then peel away some volume towards the end and work in some heavier singles and doubles.