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
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedDec 15, 2024 04:10
- Last EditedJun 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!
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 Curl4 Sets
8-12 Reps
@8
2
Single Leg Deadlift3 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 Curl4 Sets
8-12 Reps
@8
8
Plank1 Set
1 mins
@8
9
Penguins 🐧3 Sets
50 Reps
@8
10
Lying Leg Raise3 Sets
15 Reps
@8
11
Russian Twist3 Sets
40 Reps
@8.5
12
Lying Leg Raise3 Sets
12 Reps
@8
13
Cardio1 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 Hydrants3 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
Cardio1 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 Press4 Sets
8-12 Reps
@7.5
4
Straight Leg Calf Raise4 Sets
15 Reps
@8
5
Face Pull3 Sets
8-12 Reps
@7.5
6
Shrug (Dumbbell)4 Sets
8-12 Reps
@7.5
7
Leg Extension4 Sets
8-12 Reps
@8
8
Cardio1 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 Crunch3 Sets
20 Reps
@8
8
Russian Twist3 Sets
30 Reps
@8
9
Flutter Kicks3 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 Press4 Sets
8-12 Reps
@7.5
5
Goblet Squat3 Sets
8-12 Reps
@7.5
6
T-Bar Row4 Sets
8-12 Reps
@7.5
7
Hammer Curl4 Sets
8-12 Reps
@7.5
8
Bicycle Crunch3 Sets
30 Reps
@8
9
Plank1 Set
1 mins
@8
10
Reverse Abs Crunch (Bodyweight)3 Sets
10 Reps
@7.5
11
Flutter Kicks3 Sets
30 Reps
@8
12
Penguins 🐧3 Sets
50 Reps
@8
13
Cardio1 Set
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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. ☘️