Big Bench Big Frame

Program Description

Big Bench Big Frame is a six day per week bodybuilding focused training split designed to maximize upper body muscle growth, particularly chest and bench press strength, while also building a balanced physique. The core of the program emphasizes bench press frequency with three dedicated days each week—Technique Bench (TB), Medium Bench (MB), and Hard Bench (HB)—to target different intensities and refine both form and power output. Each training day targets specific muscle groups to support hypertrophy and recovery: quads, chest, back, arms, hamstrings, and shoulders, with carefully selected accessory exercises optimized for growth and joint health. The rest day on Monday allows recovery before the demanding weekly volume begins. Altogether, the program is purpose built for lifters aiming to grow a massive frame while simultaneously building an elite bench press through high frequency, varied intensity training. T = RPE 4-5 M = RPE 7.5-8 H = RPE 9-9.5

Program Overview