Tiger Shark Bench — six weeks
Six weeks of pressing three times a week pair two chest days with a shoulder day, building bench triples and fives.
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Enter these 2 numbers and Catalyst works out every workout from them.
One-rep maxes
Three-rep maxes
Five-rep maxes
Details
The program’s usual settings
Program
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Chest 1 | Shoulder | Chest 3 |
| 2 | Chest 1 | Shoulder | Chest 3 |
| 3 | Chest 1 | Shoulder | Chest 3 |
| 4 | Chest 1 | Shoulder | Control |
| 5 | Chest 1 | Shoulder | Chest 3 |
| 6 | Chest1Final | ShoulderFinal | MaxTest |
How it works
The program’s own rules, as Catalyst runs them.
Leave a day without pushing work between workouts. Plan leg and back training, including pulling work, yourself alongside this pressing plan. Keep accessories consistent and increase their weights when performance permits. If you miss the three-rep check, review recovery and nutrition and decide whether to restart. Small misses on late sets may be acceptable if most work is consistent. Press seated where called for, and choose fly and skull-crusher equipment before lifting.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Dumbbells
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Tiger Shark Bench — six weeks in Catalyst
Every set ready. Every weight right.
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