$27 · Get it

Build muscle.
No gym needed.

A complete bodyweight program you can do at home. Total beginner? In 8 weeks, you'll hit 15–20 push-ups and your first pull-up.

  • 10programs
  • 70+videos
  • Members area
Get the Method $27

Launch price $47 after launch

★★★★★ “…a more defined chest and more visible abs.” Cédric B., beginner program

Working out
but stuck?

  • You jump from one YouTube workout to the next
  • Same push-ups, same reps, every single week
  • You never know when to make it harder

You don't need more motivation. You need a plan.

Quick quiz

Where are
you starting?

How many push-ups can you do in a row, with good form?

Start here
Beginner program
    Get my program $27 →

    230 pages

    What's inside.

    Shadow doing dips on parallel bars
    Exercises100+ variations30 exercises, each one from easiest to hardest. There's always a version that fits your level.Push-ups, pull-ups, dips & more
    Shadow checking his training plan
    ProgramsEvery workout, mapped outSets, reps and rest times, all written out for you. Just follow along.Beginner to advanced
    Shadow doing a pull-up
    Members areaYour private members areaLessons, a video for every program, coaching, and every exercise on video. New videos added over time.Included
    A plate of grilled chicken, rice and broccoli
    NutritionWhat to eatHow much to eat for your goal, with calculated meal plans.Build muscle or lose fat
    Shadow raising his fist
    ProgressTrack your gainsTest yourself at the start and end of each program and see exactly how far you've come.Push-ups, pull-ups, plank
    Shadow doing a dragon flag on a bench
    SkillsThe impressive stuffMuscle-up, front lever, human flag, dragon flag. Step by step.For advanced athletes

    Swipe →

    Included · Private members area

    Your private members area.

    The book tells you what to do. Your members area shows you how. Log in with the email you buy with. No password needed.

    • 01Start hereHow to use the Method and find your level.
    • 02A video for every programAll 10 programs, explained on video.
    • 03CoachingNutrition, recovery, and what to do when you stall.
    • 04Every exercise on videoStep by step, with the mistakes to avoid.

    New videos and tools added over time · Your book, always up to date

    Get the Method + members area $27

    Reviews

    What readers are saying.

    ★★★★★
    More push-ups, more pull-ups, and I can hold a plank way longer. Physically, my chest is more defined and my abs are more visible.
    CCédric B.Beginner program
    ★★★★★
    All the basics are explained really well: exercises, nutrition, everything. I'd 100% recommend it to anyone getting into calisthenics.
    KKeny
    ★★★★★
    This method completely changed the way I train. What helped most was how clearly it explains progression. I finally get what actually builds muscle.
    FFrancis L.

    The programs

    10 programs. One for you.

    01Beginner
    Can't do 10 push-ups yet? 3 workouts a week for 8 weeks. Goal: 15–20 push-ups and your first pull-up.
    02Intermediate
    You've got the basics. 4 workouts a week, working up to 30 push-ups and 12 pull-ups.
    03Advanced
    5–6 workouts a week, working toward the muscle-up, the front lever and 20+ pull-ups.
    +7By goal
    Muscle gainStrengthFat lossSkillsExplosivenessEnduranceFull body

    Who's behind it

    Who is
    Shadow?

    Not some elite athlete. Just a regular guy who got into bodyweight training in the military, struggled with his first pull-ups, and figured out how to keep progressing without getting hurt. Everything he learned is in this book.

    Less than one month
    at the gym.

    The Shadow Reps MethodPDF + private members area
    • 230 pages, on your phone or computer
    • 10 programs for every level and goal
    • Private members area: lessons, a video for every program, coaching, 70+ exercise videos
    • New videos and tools added over time, free
    • Nutrition with calculated meal plans
    • Mobility and recovery

    Launch priceGoes up to $47 after launch

    $27
    One-time payment. Yours forever.
    No subscription.
    Get the Method →

    Card or PayPal · Instant access by email

    Questions

    I'm a total beginner. Is this for me?

    Yes. The beginner program starts from zero, even if you can't do a single push-up yet.

    How long are the workouts?

    Most take 30 to 45 minutes, 3 to 6 times a week depending on your program.

    Do I need any equipment?

    No gym needed. For pulling exercises, a pull-up bar helps. No bar? You can do rows under a sturdy table.

    Does it work for women too?

    Yes. The exercises and progressions work the same for everyone. You start at your level and move up at your own pace.

    What format is it?

    A PDF you can read on your phone, tablet or computer, plus a private members area with all the videos and the latest version of the book.

    How do I log in to the members area?

    Go to members.shadowreps.com and enter the email you used at checkout. No password to create or remember.

    How do I get it?

    Right after checkout, you'll get an email with your download link and your members area access.

    Is it a subscription?

    No. You pay $27 once and it's yours.

    Your first workout?
    Tomorrow.

    Get the Method $27