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Sean's super awesome program to make kate jacked

by Sean Malcom
2 athletes joined

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 23, 2025 09:56

Summary

Get ready to transform your physique with Sean's super awesome program designed to help you build serious muscle in just 6 weeks! This 5-day-a-week regimen focuses on compound lifts and targeted exercises, ensuring you hit every major muscle group effectively. With a mix of barbell squats, dumbbell presses, and cable work, you'll develop strength and definition while pushing your limits. Each session is tailored to maximize intensity and results, making it the perfect fit for anyone looking to get jacked. Dive in and unleash your potential!
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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
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