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Kody Weightroom + Bulbous Split

by Brandon H.
1 athletes joined

Program Description

Kody please complete the full workouts or if low on time atleast 1 set of the accessories It’ll be worth it in the end

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 21, 2026 05:07
  • Last Edited
    Feb 28, 2026 04:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Hamstrings
14.5%
Glutes
13.2%
Triceps
9.1%
Chest
7.7%
Front Delts
7.7%
Abs
6.8%
Upper Back
6.7%
Lats
6%
Adductors
4.6%
Biceps
4.4%
Lower Back
3.1%
Middle Delts
0.7%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
75%
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-10
3A
Meadow Row
3
10-15 reps
RPE 9-10
3B
Dumbbell Row
3
10-15 reps
RPE 9-10
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
5
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Isometric
2
20 secs
RPE 7-9
2
Bench Press (Barbell)
1
4
6 reps
4 reps
83%
89%
3
Bench Press (Paused)
2
15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-10
5A
Meadow Row
3
10-15 reps
RPE 9-10
5B
Dumbbell Row
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
7
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Isometric
2
20 secs
RPE 7-9
2
Bench Press (Barbell)
1
3
5 reps
3 reps
86%
92%
3
Bench Press (Paused)
2
15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-10
5A
Meadow Row
3
10-15 reps
RPE 9-10
5B
Dumbbell Row
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
7
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Isometric
3
15 secs
RPE 7-9
2
Bench Press (Barbell)
1
4
6 reps
4 reps
86%
92%
3
Bench Press (Paused)
3
15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-10
5A
Meadow Row
3
10-15 reps
RPE 9-10
5B
Dumbbell Row
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
7
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Isometric
2
15 secs
RPE 7-9
2
Bench Press (Barbell)
1
3
5 reps
3 reps
89%
94%
3
Bench Press (Paused)
2
15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-10
5A
Meadow Row
3
10-15 reps
RPE 9-10
5B
Dumbbell Row
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
7
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Isometric
1
15 secs
RPE 7-9
2
Bench Press (Barbell)
1
2
4 reps
2 reps
94%
97%
3
Bench Press (Paused)
1
15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-10
5A
Meadow Row
3
10-15 reps
RPE 9-10
5B
Dumbbell Row
3
10-15 reps
RPE 9-10
6A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
7
Narrow Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 7-9
2
Trap Bar Deadlift
5
6 reps
75%
3
Larsen Press (Barbell)
1
4-6 reps
RPE 10
4
Larsen Press (Barbell)
4
3-4 reps
RPE 6-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Trap Bar Deadlift
5
5 reps
81%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7-9
2
Trap Bar Deadlift
4
4 reps
86%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 7-9
2
Trap Bar Deadlift
5
5 reps
86%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Trap Bar Deadlift
4
4 reps
89%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7-9
2
Trap Bar Deadlift
3
3 reps
92%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
6
6 reps
75%
2
Zercher Squat (Barbell)
6
6 reps
RPE 6-8
3
Nordic Curl
4
6-12 reps
RPE 7-9
4A
Leg Extension
3
AMRAP
RPE 8-10
4B
Lunge (Dumbbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Isometric
2
20 secs
RPE 7-9
2
Safety Bar Squat
1
4
6 reps
4 reps
83%
89%
3
Safety Bar Squat
2
15 reps
RPE 9
4
Zercher Squat (Barbell)
5
5 reps
RPE 6-8
5
Nordic Curl
4
6-12 reps
RPE 7-9
6A
Leg Extension
3
AMRAP
RPE 8-10
6B
Lunge (Dumbbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Isometric
2
20 secs
RPE 7-9
2
Safety Bar Squat
1
3
5 reps
3 reps
86%
92%
3
Safety Bar Squat
2
15 reps
RPE 9
4
Zercher Squat (Barbell)
4
4 reps
RPE 6-8
5
Nordic Curl
4
6-12 reps
RPE 7-9
6A
Leg Extension
3
AMRAP
RPE 8-10
6B
Lunge (Dumbbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Isometric
3
15 secs
RPE 7-9
2
Safety Bar Squat
1
4
6 reps
4 reps
86%
92%
3
Safety Bar Squat
2
15 reps
RPE 9
4
Zercher Squat (Barbell)
5
6 reps
RPE 6-8
5
Nordic Curl
4
6-12 reps
RPE 7-9
6A
Leg Extension
3
AMRAP
RPE 8-10
6B
Lunge (Dumbbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Isometric
2
15 secs
RPE 7-9
2
Safety Bar Squat
1
3
5 reps
3 reps
89%
94%
3
Safety Bar Squat
2
15 reps
RPE 9
4
Zercher Squat (Barbell)
4
5 reps
RPE 6-8
5
Nordic Curl
4
6-12 reps
RPE 7-9
6A
Leg Extension
3
AMRAP
RPE 8-10
6B
Lunge (Dumbbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Isometric
1
15 secs
RPE 7-9
2
Safety Bar Squat
1
2
4 reps
2 reps
94%
97%
3
Safety Bar Squat
1
15 reps
RPE 9
4
Zercher Squat (Barbell)
4
4 reps
RPE 6-8
5
Nordic Curl
3
6-12 reps
RPE 7-9
6A
Leg Extension
2
AMRAP
RPE 8-10
6B
Lunge (Dumbbell)
2
AMRAP
RPE 8-10
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
75%
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@8-10
3A
Meadow Row
3 Sets
10-15 Reps
@9-10
3B
Dumbbell Row
3 Sets
10-15 Reps
@9-10
4A
Overhead Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
5
Narrow Push Up
1 Set
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@7-9
2
Trap Bar Deadlift
5 Sets
6 Reps
75%
3
Larsen Press (Barbell)
1 Set
4-6 Reps
@10
4
Larsen Press (Barbell)
4 Sets
3-4 Reps
@6-8.5
Day 3
1
Safety Bar Squat
6 Sets
6 Reps
75%
2
Zercher Squat (Barbell)
6 Sets
6 Reps
@6-8
3
Nordic Curl
4 Sets
6-12 Reps
@7-9
4A
Leg Extension
3 Sets
AMRAP
@8-10
4B
Lunge (Dumbbell)
3 Sets
AMRAP
@8-10