The Shamrock Shred ☘️
The Shamrock Shred – Get lean, green, and mean ☘️
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 4 | 8–12 reps | @8 |
| 2 | Single Leg Deadlift | 3 | 8–10 reps | @8 |
| 3 | Hip Abductor (Machine) | 3 | 8–12 reps | @8 |
| 4 | Knee Raise (Captain's Chair) | 4 | 8–12 reps | @8 |
| 5 | Bent Over Row (Dumbbell) | 3 | 8–12 reps | @7.5 |
| 6 | Overhead Tricep Extension (Cable) | 4 | 8–12 reps | @8 |
| 7 | Hamstring Curl | 4 | 8–12 reps | @8 |
| 8 | Plank | 1 | 1 min | @8 |
| 9 | Penguins 🐧 | 3 | 50 reps | @8 |
| 10 | Lying Leg Raise | 3 | 15 reps | @8 |
| 11 | Russian Twist | 3 | 40 reps | @8.5 |
| 12 | Lying Leg Raise | 3 | 12 reps | @8 |
| 13 | Cardio | 1 | 20 min | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 8–12 reps | @8 |
| 2 | Step-Up (Weighted) | 3 | 8–12 reps | @8 |
| 3 | Fire Hydrants | 3 | 15 reps | @8 |
| 4 | Shoulder Press (Machine) | 3 | 8–12 reps | @8 |
| 5 | Chest Supported Row (Machine) | 3 | 8–12 reps | @7.5 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps | @7.5 |
| 7 | Cardio | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Dumbbell) | 3 | 8–12 reps | @7.5 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @7.5 |
| 3 | Single Leg Press | 4 | 8–12 reps | @7.5 |
| 4 | Straight Leg Calf Raise | 4 | 15 reps | @8 |
| 5 | Face Pull | 3 | 8–12 reps | @7.5 |
| 6 | Shrug (Dumbbell) | 4 | 8–12 reps | @7.5 |
| 7 | Leg Extension | 4 | 8–12 reps | @8 |
| 8 | Cardio | 1 | 20 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 8–12 reps | @7.5 |
| 2 | Seated Row (Cable) | 4 | 8–12 reps | @7.5 |
| 3 | Knee Raise (Captain's Chair) | 3 | 8–12 reps | @7.5 |
| 4 | Lateral Raise (Cable) | 3 | 8–10 reps | @7.5 |
| 5 | Bicep Curl (EZ Bar) | 4 | 8–12 reps | @7.5 |
| 6 | Abs Crunch (Machine) | 4 | 10–15 reps | @8 |
| 7 | Bicycle Crunch | 3 | 20 reps | @8 |
| 8 | Russian Twist | 3 | 30 reps | @8 |
| 9 | Flutter Kicks | 3 | 30 reps | @7.5 |
| 10 | Penguins 🐧 | 3 | 50 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 8–12 reps | — |
| 2 | Bench Press (Dumbbell) | 3 | 8–12 reps | @7.5 |
| 3 | Reverse Lunge (Barbell) | 3 | 8–12 reps | @7.5 |
| 4 | Arnold Press | 4 | 8–12 reps | @7.5 |
| 5 | Goblet Squat | 3 | 8–12 reps | @7.5 |
| 6 | T-Bar Row | 4 | 8–12 reps | @7.5 |
| 7 | Hammer Curl | 4 | 8–12 reps | @7.5 |
| 8 | Bicycle Crunch | 3 | 30 reps | @8 |
| 9 | Plank | 1 | 1 min | @8 |
| 10 | Reverse Abs Crunch (Bodyweight) | 3 | 10 reps | @7.5 |
| 11 | Flutter Kicks | 3 | 30 reps | @8 |
| 12 | Penguins 🐧 | 3 | 50 reps | @8 |
| 13 | Cardio | 1 | 0 min | — |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Shamrock Shred ☘️ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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.
The Shamrock Shred ☘️ is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Shamrock Shred ☘️ 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
