Shadow
Unleash your strength and sculpt your physique in 10 weeks—where power meets precision for the ultimate transformation.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 3–5 reps |
| 2 | Barbell Row | 2 | 5–7 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 6–8 reps |
| 4 | Pec Deck (Machine) | 2 | 10–12 reps |
| 5 | Lat Pulldown | 2 | 8–10 reps |
| Superset | |||
| 6A | Lateral Raise (Dumbbell) | 2 | 8–10 reps |
| 6B | Lying Side Lateral Raise | 2 | 6–8 reps |
| 7 | Lying Tricep Extension (Barbell) | 2 | 8–10 reps |
| 8 | Hammer Curl (Dumbbell) | 2 | 8–10 reps |
| 9 | Tricep Pushdown (Cable) | 2 | 8–10 reps |
| 10 | Bicep Curl (Barbell) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 3–5 reps | @9.5 |
| 2 | Romanian Deadlift (Barbell) | 2 | 8–10 reps | — |
| 3 | Leg Press | 2 | 8–10 reps | — |
| 4 | Leg Curl | 2 | 8–10 reps | — |
| 5 | Seated Calf Raise | 2 | 12–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 3–5 reps |
| 2 | Chin-Up (Bodyweight) | 2 | AMRAP |
| 3 | Incline Bench Press (Dumbbell) | 2 | 6–8 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 1 | 0 reps |
| 4B | Lying Side Lateral Raise | 1 | 0 reps |
| 5 | Seated Row (Cable) | 2 | 8–10 reps |
| 6 | Chest Fly (Cable) | 2 | 10–12 reps |
| 7 | Bench Press (Close Grip) | 2 | 8–10 reps |
| 8 | Bicep Curl (Dumbbell) | 1 | 0 reps |
| 9 | Tricep Pushdown (Cable) | 2 | 8–10 reps |
| 10 | Reverse Bicep Curl (EZ Bar) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 3–5 reps |
| 2 | Squat (Smith Machine) | 2 | 12–15 reps |
| 3 | Split Squat (Dumbbell) | 2 | 8–10 reps |
| 4 | Leg Extension | 2 | 10–12 reps |
| 5 | Standing Calf Raise | 2 | 12–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shadow is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Shadow is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shadow is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
