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SHADOW & LIGHT — MAINTENANCE PROTOCOL

by Reyes Saúl F.

Program Description

This workout is a mantain stregeth and balance my system in the gym, is more relaxed than my orginal plan.

Program Overview

  • Level
    Advanced, Beginner, Intermediate
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 28, 2026 09:33
  • Last Edited
    Mar 29, 2026 12:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Glutes
9.6%
Upper Back
9.6%
Hamstrings
8.6%
Cardio
8.6%
Abs
7.7%
Other
7.7%
Front Delts
7.2%
Lats
5.7%
Chest
5.7%
Triceps
5.7%
Biceps
2.9%
Middle Delts
2.9%
Rear Delts
2.9%
Forearms
1.9%
Adductors
1.4%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8.5
5
Plank
2
45-60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8.5
5
Plank
2
45-60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8.5
5
Plank
2
45-60 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8.5
5
Plank
2
45-60 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Modified Jumping Jack
1
-
2
Shadow Boxing
1
1
5-20 mins
20-30 mins
RPE 7
RPE 7
3
Punching Bag
3
3 mins
RPE 7.5
4
Jump Rope
1
5-10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Modified Jumping Jack
1
-
2
Shadow Boxing
1
1
5-20 mins
20-30 mins
RPE 7
RPE 7
3
Punching Bag
3
3 mins
RPE 7.5
4
Jump Rope
1
5-10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Modified Jumping Jack
1
-
2
Shadow Boxing
1
1
5-20 mins
20-30 mins
RPE 7
RPE 7
3
Punching Bag
3
3 mins
RPE 7.5
4
Jump Rope
1
5-10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Modified Jumping Jack
1
-
2
Shadow Boxing
1
1
5-20 mins
20-30 mins
RPE 7
RPE 7
3
Punching Bag
3
3 mins
RPE 7.5
4
Jump Rope
1
5-10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
3-8 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
3-8 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
3-8 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
3-8 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
2
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 6
RPE 8
2
Broad Jump
2
3 reps
RPE 7.5
3
Farmer's Walk (Weighted)
2
20-30 secs
RPE 7.5
4
World's Greatest Stretch
2
12 reps
RPE 6
5
Hamstring Stretch with Rotation
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
2
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 6
RPE 8
2
Broad Jump
2
3 reps
RPE 7.5
3
Farmer's Walk (Weighted)
2
20-30 secs
RPE 7.5
4
World's Greatest Stretch
2
12 reps
RPE 6
5
Hamstring Stretch with Rotation
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
2
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 6
RPE 8
2
Broad Jump
2
3 reps
RPE 7.5
3
Farmer's Walk (Weighted)
2
20-30 secs
RPE 7.5
4
World's Greatest Stretch
2
12 reps
RPE 6
5
Hamstring Stretch with Rotation
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run Strides
1
2
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 6
RPE 8
2
Broad Jump
2
3 reps
RPE 7.5
3
Farmer's Walk (Weighted)
2
20-30 secs
RPE 7.5
4
World's Greatest Stretch
2
12 reps
RPE 6
5
Hamstring Stretch with Rotation
2
8 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@8.5
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@8.5
5
Plank
2 Sets
45-60 secs
@9
Day 2
1
Modified Jumping Jack
1 Set
-
2
Shadow Boxing
1 Set
1 Set
5-20 mins
20-30 mins
@7
@7
3
Punching Bag
3 Sets
3 mins
@7.5
4
Jump Rope
1 Set
5-10 mins
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
3-8 Reps
@8.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Face Pull
3 Sets
15 Reps
@9.5
6
Hanging Leg Raise
3 Sets
10-15 Reps
@8.5
Day 4
1
Run Strides
1 Set
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
@7
@6
@8
2
Broad Jump
2 Sets
3 Reps
@7.5
3
Farmer's Walk (Weighted)
2 Sets
20-30 secs
@7.5
4
World's Greatest Stretch
2 Sets
12 Reps
@6
5
Hamstring Stretch with Rotation
2 Sets
8 Reps
@7.5