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8-Week Shred: 3-Day Spilt + Run Program

Welcome to Part 2 of the 8-Week Summer Shred
so-so

Daniel here,

This second block of the 8-week shred continues to build muscle, shred fat, and enhance athleticism by combining strength and optional cardio work. It introduces a new muscle-group-focused 3-day split while maintaining the progressive overload style from Phase 1.

💥 Program Structure

Duration: 4 Weeks
Frequency: 3 Strength Days (Non-Consecutive)
Optional Running: 3 Days (e.g., Tues, Thurs, Sat)
Progression: Each week increases in load, volume, or intensity
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Split + Run Breakdown

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🏋️Workout Splits

🟥 Workout 1 – Shoulders & Arms

Primary Focus: Delts, Biceps, Triceps
Includes: Overhead pressing, curls, triceps isolation, AMRAP block
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🟩 Workout 2 – Legs & Core

Primary Focus: Quads, Glutes, Hamstrings, Core Stability
Includes: Split squats, deadlifts, lateral lunges, ab-focused circuits
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🟦 Workout 3 – Chest & Back

Primary Focus: Upper Push/Pull (Pecs, Lats, Mid-Back)
Includes: Incline press, rows, pullovers, and foundational movements
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MATERIALS

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⬇️ Download the recorded live classes ​
HERE
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Download the PDF versions of the Split Program here
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Irish Yank 8-Week Shred_ 3-Day Spilt_June 2025.pdf
55.2 kB
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🏃 Running Program Overview

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Each week includes 3 running workouts — scheduled on Tuesday, Thursday, and Saturday— progressing in duration, intensity, and effort across 4 weeks.
Each session includes:
5-min Dynamic Warm-Up (walk/jog + mobility)
Main Run (intervals, tempo, or long run)
5-min Cooldown (walk + stretch)

Levels:

Beginner: Build cardio & consistency
Intermediate: Improve pace & stamina
Advanced: Race-ready endurance and intensity
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🟨 Running Days Breakdown

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Irish Yank Summer Shred 4 Week_ RUN.pdf
94 kB
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🟡 Day 1 (Tuesday): Intervals
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Progression: Add 1 round or increase jog time by 30 seconds each week
Example: Week 2: 90 second jog with 2 min walk x 6 OR 1 minute jog with 2 min walk x 7
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🟠 Day 2 (Thursday): Progressive Jog + Hills
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Add time and incline weekly, stay smooth under fatigue
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🔴 Day 3 (Saturday): Long Run
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Progress +5 to 10 minutes weekly, last 10 mins can be a push finish (RPE 6–7)
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🧠 Best Practices

Track everything: RPE, weights, how you feel post-run
Rest hard: You grow on rest days
Mobility is your best friend: Don’t skip the warm-up or cooldown
Listen to your body: Adjust volume, but don’t ghost the plan
Fuel up: Nutrition is 50% of your Shred
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3-DAY RUNNING PROGRAM CALENDAR

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Irish Yank Summer Shred 4 Week_ RUN.pdf
94 kB
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WEEKLY RUN BREAKDOWN
Week 1
3
Week 2
3
Week 3
3
Week 4
3
1-min jog / 2-min walk ×6
400m @ RPE 8+ / 2-min walk ×4
6×800m @ 5K pace / 2-min jog
2-min jog → 4-min faster jog + 4 hills
10min RPE 5 → 15min RPE 7 + 5 hills
10min RPE 6 → 15min tempo + 4 hills
30 min / 3 miles
40 minutes
60 minutes
Add 1 round or +30s jog
×5 rounds
5×1K
Reduce walk, +1 hill
15/15 + 6 hills
10min RPE 6 → 20min tempo + 5 hills
35 minutes
45 minutes
70 minutes
Same as above
×6 rounds
8×400m + 4×200m strides
Reduce walk more, +1 hill
10/20 + 7 hills
3×5min threshold + 5 hills
40 minutes
50 minutes
75 minutes
Same as above
×7 rounds (90s rest)
Ladder (400–800–1200...) + jogs
Reduce walk more, +1 hill
10/25 + 8 hills
3×6min threshold + 4 hills
45 minutes
55 minutes
80 minutes
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Additional Views

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Detailed List View
Week
Date
Day
Beginner
Intermediate
Advanced
Week 1
6/10/2025
1-min jog / 2-min walk ×6
400m @ RPE 8+ / 2-min walk ×4
6×800m @ 5K pace / 2-min jog
Week 1
6/12/2025
2-min jog → 4-min faster jog + 4 hills
10min RPE 5 → 15min RPE 7 + 5 hills
10min RPE 6 → 15min tempo + 4 hills
Week 1
6/14/2025
30 min / 3 miles
40 minutes
60 minutes
Week 2
6/17/2025
Add 1 round or +30s jog
×5 rounds
5×1K
Week 2
6/19/2025
Reduce walk, +1 hill
15/15 + 6 hills
10min RPE 6 → 20min tempo + 5 hills
Week 2
6/21/2025
35 minutes
45 minutes
70 minutes
Week 3
6/24/2025
Same as above
×6 rounds
8×400m + 4×200m strides
Week 3
6/26/2025
Reduce walk more, +1 hill
10/20 + 7 hills
3×5min threshold + 5 hills
Week 3
6/28/2025
40 minutes
50 minutes
75 minutes
Week 4
7/1/2025
Same as above
×7 rounds (90s rest)
Ladder (400–800–1200...) + jogs
Week 4
7/5/2025
Reduce walk more, +1 hill
10/25 + 8 hills
3×6min threshold + 4 hills
Week 4
7/3/2025
45 minutes
55 minutes
80 minutes
There are no rows in this table
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CALENDAR VIEW

August 2025

Month
Today
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
27
28
29
30
31
01
02
03
04
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
01
02
03
04
05
06
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Quick Reference
Week 1
1-min jog / 2-min walk ×6
400m @ RPE 8+ / 2-min walk ×4
6×800m @ 5K pace / 2-min jog
Week 1
2-min jog → 4-min faster jog + 4 hills
10min RPE 5 → 15min RPE 7 + 5 hills
10min RPE 6 → 15min tempo + 4 hills
Week 1
30 min / 3 miles
40 minutes
60 minutes
Week 2
Add 1 round or +30s jog
×5 rounds
5×1K
Week 2
Reduce walk, +1 hill
15/15 + 6 hills
10min RPE 6 → 20min tempo + 5 hills
Week 2
35 minutes
45 minutes
70 minutes
Week 3
Same as above
×6 rounds
8×400m + 4×200m strides
Week 3
Reduce walk more, +1 hill
10/20 + 7 hills
3×5min threshold + 5 hills
Week 3
40 minutes
50 minutes
75 minutes
Week 4
Same as above
×7 rounds (90s rest)
Ladder (400–800–1200...) + jogs
Week 4
Reduce walk more, +1 hill
10/25 + 8 hills
3×6min threshold + 4 hills
Week 4
45 minutes
55 minutes
80 minutes
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