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The Shamrock Shred ☘️

by Lindsay C.
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
    Jan 31, 2025 04:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
15 days 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. ☘️