logo
BoostcampPNG

Easterns Prep Block 1

by sam mcConkey

Program Description

To acclimate volume and develop hypertrophy before a traditional powerlifting program is run.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 03, 2025 10:20
  • Last Edited
    Sep 06, 2025 02:04
Muscle Engagement
Front
Back
MuscleSet
Chest
14.6%
Triceps
14%
Upper Back
11%
Quadriceps
9.8%
Front Delts
9.4%
Lats
7.5%
Abs
6.9%
Glutes
6.5%
Biceps
6%
Hamstrings
4.4%
Middle Delts
4.4%
Rear Delts
2.2%
Adductors
1.7%
Lower Back
1.1%
Forearms
0.6%
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
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 6
3
Leg Extension
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Face Pull
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Bench Press (Barbell)
5
8 reps
RPE 6.5
3
Leg Extension
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Face Pull
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Bench Press (Barbell)
5
8 reps
RPE 7
3
Leg Extension
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Face Pull
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 7
2
Bench Press (Barbell)
6
6 reps
RPE 7
3
Leg Extension
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Face Pull
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 6
3
Leg Extension
2
12 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Face Pull
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bench Press (Barbell)
5
6 reps
RPE 6.5
3
Leg Extension
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Face Pull
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 7
2
Bench Press (Barbell)
6
6 reps
RPE 7
3
Leg Extension
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Face Pull
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Leg Extension
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Face Pull
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 6
2
Deadlift (Barbell)
4
5 reps
RPE 6
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
5 reps
RPE 6.5
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Deadlift (Barbell)
4
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 6
2
Deadlift (Barbell)
2
4 reps
RPE 6
3
Bent Over Row (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 6.5
2
Deadlift (Barbell)
4
4 reps
RPE 6.5
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 6
2
Bench Press (Barbell)
5
6 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 6.5
2
Bench Press (Barbell)
5
6 reps
RPE 6.5
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Bench Press (Barbell)
5
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Bench Press (Barbell)
5
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
4 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 6
3
Overhead Press (Barbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Lateral Raise (Machine)
2
12 reps
-
6
Hanging Leg Raise
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 6.5
2
Bench Press (Barbell)
5
6 reps
RPE 6.5
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Bench Press (Barbell)
6
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
-
4
Dumbbell Row
4
10 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 6.5
2
Bench Press (Close Grip)
4
8 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
JM Press (Smith Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
JM Press (Smith Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
JM Press (Smith Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
JM Press (Smith Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
JM Press (Smith Machine)
2
10 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Plank
2
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 6.5
2
Bench Press (Close Grip)
4
6 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
JM Press (Smith Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
JM Press (Smith Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
1
5 reps
6 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
4
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
JM Press (Smith Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Plank
3
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Lat Pulldown
2
12 reps
-
5
Lateral Raise (Machine)
2
12 reps
-
6
Bicep Curl (Barbell)
2
10 reps
-
7
Tricep Extension (Machine)
2
10 reps
-
8
Abs Crunch (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Machine)
3
12 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
8
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@6
2
Bench Press (Barbell)
5 Sets
8 Reps
@6
3
Leg Extension
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Face Pull
2 Sets
12 Reps
-
Day 2
1
Bench Press (Close Grip)
4 Sets
8 Reps
@6
2
Deadlift (Barbell)
4 Sets
5 Reps
@6
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
6
Face Pull
2 Sets
15 Reps
-
Day 3
1
Deadlift (Paused)
3 Sets
4 Reps
@6
2
Bench Press (Barbell)
5 Sets
6 Reps
@6
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Dumbbell Row
4 Sets
10 Reps
-
5
Lateral Raise (Machine)
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 4
1
Squat (Paused)
4 Sets
6 Reps
@6.5
2
Bench Press (Close Grip)
4 Sets
8 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
JM Press (Smith Machine)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
10 Reps
-
6
Plank
3 Sets
1.5 mins
-
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Supported Row (Machine)
4 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Lateral Raise (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Tricep Extension (Machine)
3 Sets
10 Reps
-
8
Abs Crunch (Machine)
3 Sets
12 Reps
-