Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program.
Spreadsheet
Program Description
In Nik’s own words…
The “Tiger Shark Bench” program has been developed in order to develop pushing power at all angles. It is specialized to increase Flat, Incline Bench Press and OHP.
The program has to be used as a supplement to a base program that includes legs and back movements. Rowing and pulling movements are especially important in order to counter the pushing volume. I recommend Face pulls, Bent over rows and Pendlay rows.
You simply put in your current 1RM, 3RM and 5RM for the lifts and the program calculates your weight for you.
Each week has three training days. Two are focused on chest, one is focused on shoulders.
To ensure that there is enough recovery time, have rest days from pushing movements between the days. An example is shown below. The program uses dumbbells a lot because they offer a different stimulus then a barbell.
You follow the program as it is written until Week 4 Day 3. This is the control day.
A 3rm is used in order to check if you made progress. If you fail to get 3 reps, it is recommended to restart the program and increase your efforts for recovery and nutrition. A calorie surplus is recommended as well.
You have the option to customize accessory exercise, it is recommended though to choose a set of movements and stick to it.
In order to make the most gains, you should try to actively progressive overload on the accessory exercises. Don’t stick to the same weight ! If you have any more questions, check out the Q&A part or send me a message on Instagram @niklas.damb
