Shadow

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

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)

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