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BoostcampPNG

Sean's super awesome program to make kate jacked

by Sean Malcom

Program Description

make big muscles

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 14, 2025 03:50
  • Last Edited
    Jul 14, 2025 03:58
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Quad Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Quad Extension
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Hamstring Curl
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
Day 2
1
Lat Pulldown
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
Day 4
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Quad Extension
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Hamstring Curl
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
Day 5
1
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10