Unleash your potential with the Shadow program, a comprehensive 10-week strength training journey designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and isolation movements, including barbell squats, overhead presses, and chin-ups, all aimed at building muscle and enhancing overall strength. Each session is strategically crafted to push your limits and maximize gains, ensuring you stay motivated and on track. Equip yourself with the tools for transformation and get ready to redefine your fitness goals!

**Shadow** is a dynamic 10-week powerbuilding program designed for advanced lifters seeking to maximize strength and muscle growth. With 40 intense sessions scheduled over the course of the program, each workout lasts approximately 90 minutes and targets all major muscle groups through a combination of compound and isolation exercises. Expect to engage in heavy lifts such as the bench press, deadlift, and squats, complemented by accessory movements to enhance overall performance. Equip yourself with a full gym setup and prepare to transform your physique and strength levels!

Shadow

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Overhead Press (Barbell)

Chin-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Chest Fly (Cable)

Bench Press (Close Grip)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

Deadlift (Barbell)

Squat (Smith Machine)

Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Bench Press (Barbell)

Barbell Row

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Lying Tricep Extension (Barbell)

Hammer Curl (Dumbbell)

Bicep Curl (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

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