Bench Boss: The Ultimate Full-Body Strength Program
Shark Bodies Fitness
Strength & Conditioning, Weightlifting, General FitnessWho is Bench Boss for?
Bench Boss is designed for individuals who are serious about improving their overall strength and dominating the bench press.
Specifically, this program is ideal for:
Intermediate to Advanced Lifters: Those with a solid foundation in weightlifting who are eager to push past plateaus and see measurable progress.
Strength Enthusiasts: Lifters who are particularly passionate about the bench press and want a program centered around improving this lift while maintaining balance in overall strength.
Goal-Oriented Gym-Goers: Those seeking a structured, six-week routine that integrates both intensity and recovery to ensure sustainable progress.
Athletes or Competitors: Individuals who track their one-rep max (1RM) in bench press, squat, and deadlift to monitor and optimize their performance.
Why should you sign up for Bench Boss vs. another program?
Bench Boss stands out from other programs because it combines targeted bench press improvements with a balanced approach to full-body strength development.
Here’s why this program is a superior choice:
Comprehensive Focus: Unlike many strength programs that prioritize only one lift or muscle group, Bench Boss ensures upper body, lower body, and core muscles are all engaged, promoting total-body strength and injury prevention.
Bench Press Specialization: With nearly daily variations of the bench press and progressive overload strategies, this program guarantees measurable progress in your bench press strength.
Diverse Training Techniques: The integration of supersets, accessory work, and creative recovery suggestions keeps workouts engaging, preventing boredom and enhancing adherence.
Customizable Recovery Options: Flexible programming allows users to choose rest days and adapt their training schedule to suit their needs and lifestyle, which is rare in strength programs.
Structured yet Fun: The six-week structure, paired with motivational elements and variety in exercises, makes the program both effective and enjoyable.
Minimal Equipment Requirements: While access to a well-equipped gym is recommended, the program provides adaptability for most gym settings.
By choosing Bench Boss, participants are not just signing up for another workout program—they are investing in a proven, expertly designed path to strength.
A
BB Bench Press
3, 3, 3, 2, 2 @ 40, 50, 70, 80, 90 %
B1
Bench Seated Cable Lat Pulldown Overhand Wide
3 x 8
B2
DB Rear Foot Elevated Split Squat
3 x 5
B3
Half Kneeling Band Pallof Press
3 x 8
C1
1 Leg DB RDL
3 x 8
C2
Side Plank
3 x 30
C3
MB OH Slam
3 x 5
A
BB Bench Press
4 x 5 @ 60 %
B
BB Deadlift
10, 8, 6, 8, 10 @ 60, 65, 75, 65, 60 %
C1
Incline DB Bench Press
3 x 8
C2
DB Goblet Squat
3 x 8
C3
Hollow Hold
3 x 20
D1
3 Point DB Row
3 x 8
D2
Cable Rope Hammer Curl
3 x 15
D3
Standing Band Tricep OH Extension
3 x 15
A
BB Bench Press
4 x 8 @ 60, 65, 70, 75 %
B
BB Back Squat
3 x 8 @ 65 %
C1
1 Arm DB Floor Press
3 x 8
C2
DB RDL
3 x 8
C3
SB Rollout
3 x 8
D1
KB Swing
3 x 8
D2
Standing Band Pullapart
3 x 15
D3
Jump Rope
3 x 30
A
BB Bench Press Narrow Grip
3 x 7 @ 70 %
B
Trap Bar Deadlift
3 x 7 @ 70 %
C1
Bench Seated Horizontal Cable Row
3 x 10
C2
Incline DB Bench Press
3 x 8
C3
High Plank Shoulder Tap
3 x 6
D1
Pullup Overhand
3 x 5
D2
SB 1 Leg Hamstring Curl
3 x 10
D3
DB Lateral Raise
3 x 10
Chris Sharkey
I'm a Strength & Performance Coach (NASM CPT, CES, FNS, PES) passionate about helping you unlock your potential. Whether you’re chasing a PR or rebuilding strength, I deliver science-backed, practical training. I'm also a dog dad, caffeine addict, and baked goods lover, I believe in balanced living and results-driven coaching. Let’s crush your goals together!
Transform your strength game with this 6-week program designed to push your limits, build full-body power, and dominate the bench press. Commit to the challenge and discover your potential—are you ready to rise to the occasion?
Get Bench Boss: The Ultimate Full-Body Strength Program
Joel T
Dog Dad, Husband and Gas-Fitter
Verified Athlete"After a break from the gym, I was impressed by how easy the app was to use and how well-structured the program felt. It helped me regain motivation, and my strength improved across the board. I loved the bench press variations and controlled reps—adding 15 lbs to my bench! Can’t wait to do it again!"
Braden R
Husband, Father and Avid Golfer
Verified Athlete"After rebuilding a strong foundation and getting back into working out, I found this program. The app was easy to use, the structure was great, and it kept me motivated. My strength improved across the board, adding 10 lbs to my bench. The bench press variations were key—I’ll be doing it again!"
Geoff T
Father, Coach and Business Owner
Verified Athlete"I never thought I’d feel and look this good at 50. With hard work and determination, I reached my goal of benching 225 lbs. After starting this program, my new goal is 245 lbs, and I’m not stopping until I crush it. This program is fun, engaging, and keeps me motivated to come back for more!"