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The Shamrock Shred ☘️

by Lindsay C.
1 athletes joined
5.0
(1 rating)

Program Description

Dublin Down on Deadlifts – Double the effort, double the results. The Leprechaun Lunge – Small steps, big results. The Four-Leaf Flex – Find your luck in every rep.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 15, 2024 04:10
  • Last Edited
    Jun 18, 2025 12:19

Summary

Embark on a transformative journey with The Shamrock Shred, a dynamic 5-week program designed to ignite your fitness goals. With 5 training days each week, you'll engage in a variety of targeted exercises, including Lying Leg Curls and Bent Over Rows, to sculpt your body and enhance strength. This program combines machine, dumbbell, and bodyweight movements to challenge your muscles and boost your endurance. Get ready to shred fat and build lean muscle while enjoying a balanced approach to fitness!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7.5
4
Arnold Press
4
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
T-Bar Row
4
8-12 reps
RPE 7.5
7
Hammer Curl
4
8-12 reps
RPE 7.5
8
Bicycle Crunch
3
30 reps
RPE 8
9
Plank
1
1 mins
RPE 8
10
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
11
Flutter Kicks
3
30 reps
RPE 8
12
Penguins 🐧
3
50 reps
RPE 8
13
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7.5
4
Arnold Press
4
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
T-Bar Row
4
8-12 reps
RPE 7.5
7
Hammer Curl
4
8-12 reps
RPE 7.5
8
Bicycle Crunch
3
30 reps
RPE 8
9
Plank
1
1 mins
RPE 8
10
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
11
Flutter Kicks
3
30 reps
RPE 8
12
Penguins 🐧
3
50 reps
RPE 8
13
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7.5
4
Arnold Press
4
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
T-Bar Row
4
8-12 reps
RPE 7.5
7
Hammer Curl
4
8-12 reps
RPE 7.5
8
Bicycle Crunch
3
30 reps
RPE 8
9
Plank
1
1 mins
RPE 8
10
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
11
Flutter Kicks
3
30 reps
RPE 8
12
Penguins 🐧
3
50 reps
RPE 8
13
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7.5
4
Arnold Press
4
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
T-Bar Row
4
8-12 reps
RPE 7.5
7
Hammer Curl
4
8-12 reps
RPE 7.5
8
Bicycle Crunch
3
30 reps
RPE 8
9
Plank
1
1 mins
RPE 8
10
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
11
Flutter Kicks
3
30 reps
RPE 8
12
Penguins 🐧
3
50 reps
RPE 8
13
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Reverse Lunge (Barbell)
3
8-12 reps
RPE 7.5
4
Arnold Press
4
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
T-Bar Row
4
8-12 reps
RPE 7.5
7
Hammer Curl
4
8-12 reps
RPE 7.5
8
Bicycle Crunch
3
30 reps
RPE 8
9
Plank
1
1 mins
RPE 8
10
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 7.5
11
Flutter Kicks
3
30 reps
RPE 8
12
Penguins 🐧
3
50 reps
RPE 8
13
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Single Leg Deadlift
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
7
Hamstring Curl
4
8-12 reps
RPE 8
8
Plank
1
1 mins
RPE 8
9
Penguins 🐧
3
50 reps
RPE 8
10
Lying Leg Raise
3
15 reps
RPE 8
11
Russian Twist
3
40 reps
RPE 8.5
12
Lying Leg Raise
3
12 reps
RPE 8
13
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Single Leg Deadlift
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
7
Hamstring Curl
4
8-12 reps
RPE 8
8
Plank
1
1 mins
RPE 8
9
Penguins 🐧
3
50 reps
RPE 8
10
Lying Leg Raise
3
15 reps
RPE 8
11
Russian Twist
3
40 reps
RPE 8.5
12
Lying Leg Raise
3
12 reps
RPE 8
13
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Single Leg Deadlift
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
7
Hamstring Curl
4
8-12 reps
RPE 8
8
Plank
1
1 mins
RPE 8
9
Penguins 🐧
3
50 reps
RPE 8
10
Lying Leg Raise
3
15 reps
RPE 8
11
Russian Twist
3
40 reps
RPE 8.5
12
Lying Leg Raise
3
12 reps
RPE 8
13
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Single Leg Deadlift
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
7
Hamstring Curl
4
8-12 reps
RPE 8
8
Plank
1
1 mins
RPE 8
9
Penguins 🐧
3
50 reps
RPE 8
10
Lying Leg Raise
3
15 reps
RPE 8
11
Russian Twist
3
40 reps
RPE 8.5
12
Lying Leg Raise
3
12 reps
RPE 8
13
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Single Leg Deadlift
3
8-10 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
7
Hamstring Curl
4
8-12 reps
RPE 8
8
Plank
1
1 mins
RPE 8
9
Penguins 🐧
3
50 reps
RPE 8
10
Lying Leg Raise
3
15 reps
RPE 8
11
Russian Twist
3
40 reps
RPE 8.5
12
Lying Leg Raise
3
12 reps
RPE 8
13
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Step-Up (Weighted)
3
8-12 reps
RPE 8
3
Fire Hydrants
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Step-Up (Weighted)
3
8-12 reps
RPE 8
3
Fire Hydrants
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Step-Up (Weighted)
3
8-12 reps
RPE 8
3
Fire Hydrants
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Step-Up (Weighted)
3
8-12 reps
RPE 8
3
Fire Hydrants
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Step-Up (Weighted)
3
8-12 reps
RPE 8
3
Fire Hydrants
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Single Leg Press
4
8-12 reps
RPE 7.5
4
Straight Leg Calf Raise
4
15 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 7.5
6
Shrug (Dumbbell)
4
8-12 reps
RPE 7.5
7
Leg Extension
4
8-12 reps
RPE 8
8
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Single Leg Press
4
8-12 reps
RPE 7.5
4
Straight Leg Calf Raise
4
15 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 7.5
6
Shrug (Dumbbell)
4
8-12 reps
RPE 7.5
7
Leg Extension
4
8-12 reps
RPE 8
8
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Single Leg Press
4
8-12 reps
RPE 7.5
4
Straight Leg Calf Raise
4
15 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 7.5
6
Shrug (Dumbbell)
4
8-12 reps
RPE 7.5
7
Leg Extension
4
8-12 reps
RPE 8
8
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Single Leg Press
4
8-12 reps
RPE 7.5
4
Straight Leg Calf Raise
4
15 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 7.5
6
Shrug (Dumbbell)
4
8-12 reps
RPE 7.5
7
Leg Extension
4
8-12 reps
RPE 8
8
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Single Leg Press
4
8-12 reps
RPE 7.5
4
Straight Leg Calf Raise
4
15 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 7.5
6
Shrug (Dumbbell)
4
8-12 reps
RPE 7.5
7
Leg Extension
4
8-12 reps
RPE 8
8
Cardio
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Row (Cable)
4
8-12 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7.5
6
Abs Crunch (Machine)
4
10-15 reps
RPE 8
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist
3
30 reps
RPE 8
9
Flutter Kicks
3
30 reps
RPE 7.5
10
Penguins 🐧
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Row (Cable)
4
8-12 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7.5
6
Abs Crunch (Machine)
4
10-15 reps
RPE 8
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist
3
30 reps
RPE 8
9
Flutter Kicks
3
30 reps
RPE 7.5
10
Penguins 🐧
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Row (Cable)
4
8-12 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7.5
6
Abs Crunch (Machine)
4
10-15 reps
RPE 8
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist
3
30 reps
RPE 8
9
Flutter Kicks
3
30 reps
RPE 7.5
10
Penguins 🐧
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Row (Cable)
4
8-12 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7.5
6
Abs Crunch (Machine)
4
10-15 reps
RPE 8
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist
3
30 reps
RPE 8
9
Flutter Kicks
3
30 reps
RPE 7.5
10
Penguins 🐧
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Row (Cable)
4
8-12 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7.5
6
Abs Crunch (Machine)
4
10-15 reps
RPE 8
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist
3
30 reps
RPE 8
9
Flutter Kicks
3
30 reps
RPE 7.5
10
Penguins 🐧
3
50 reps
RPE 7.5
Week 1
1 / 5 Weeks
Day 2
1
Lying Leg Curl
4 Sets
8-12 Reps
@8
2
Single Leg Deadlift
3 Sets
8-10 Reps
@8
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
4
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@8
5
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
7
Hamstring Curl
4 Sets
8-12 Reps
@8
8
Plank
1 Set
1 mins
@8
9
Penguins 🐧
3 Sets
50 Reps
@8
10
Lying Leg Raise
3 Sets
15 Reps
@8
11
Russian Twist
3 Sets
40 Reps
@8.5
12
Lying Leg Raise
3 Sets
12 Reps
@8
13
Cardio
1 Set
20 mins
@7.5
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Step-Up (Weighted)
3 Sets
8-12 Reps
@8
3
Fire Hydrants
3 Sets
15 Reps
@8
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7.5
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
7
Cardio
1 Set
-
Day 4
1
Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Single Leg Press
4 Sets
8-12 Reps
@7.5
4
Straight Leg Calf Raise
4 Sets
15 Reps
@8
5
Face Pull
3 Sets
8-12 Reps
@7.5
6
Shrug (Dumbbell)
4 Sets
8-12 Reps
@7.5
7
Leg Extension
4 Sets
8-12 Reps
@8
8
Cardio
1 Set
20 mins
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Row (Cable)
4 Sets
8-12 Reps
@7.5
3
Knee Raise (Captain's Chair)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Cable)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@7.5
6
Abs Crunch (Machine)
4 Sets
10-15 Reps
@8
7
Bicycle Crunch
3 Sets
20 Reps
@8
8
Russian Twist
3 Sets
30 Reps
@8
9
Flutter Kicks
3 Sets
30 Reps
@7.5
10
Penguins 🐧
3 Sets
50 Reps
@7.5
Day 1
1
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
@7.5
4
Arnold Press
4 Sets
8-12 Reps
@7.5
5
Goblet Squat
3 Sets
8-12 Reps
@7.5
6
T-Bar Row
4 Sets
8-12 Reps
@7.5
7
Hammer Curl
4 Sets
8-12 Reps
@7.5
8
Bicycle Crunch
3 Sets
30 Reps
@8
9
Plank
1 Set
1 mins
@8
10
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@7.5
11
Flutter Kicks
3 Sets
30 Reps
@8
12
Penguins 🐧
3 Sets
50 Reps
@8
13
Cardio
1 Set
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Lindsay C.Age 32, Woman
5 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Love the Shamrock shred by James. ☘️