Intermediate–AdvancedFree

Oonga Boonga

Hypertrophy and Strength oriented weird programme i made for myself, one day on and one day off.

Chris P.· Mar 2025

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

First of all if anyone likes this programme thank you i am honoured and happy that you like it feel free to fucking crush it which you certainly will! This is a weird semi-full body programme that i personally like that focuses on double progression on isolation movements and dynamic double progression for compound movements. I made this so that i will be doing the exercises i like the most like rowing and bench that I like, also i wanna get big fucking arms so i focus a lot on all the biceps heads and brachialis! I have no idea if this is good enough or whatever feel free to steal it, tweak it, and do whatever the fuck you like it's probably pretty flawed but fuck it. I believe the best thing to do to get jacked/strong is being consistent with your workouts and how can you do that if you aren't enjoying the programme you're on?

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Biceps

11.4%

Triceps

10.4%

Upper Back

8.3%

Quadriceps

8.1%

Chest

7.2%

Hamstrings

6.6%

Front Delts

6.5%

Neck

6.2%

Glutes

Abs

5.2%

Middle Delts

5.1%

Lats

Rear Delts

4.3%

Calves

4.3%

Forearms

2.8%

Lower Back

1.3%

Adductors

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Wide Grip)	1	5–10 reps	@7.5
		3	5–10 reps	@8
		1	5–10 reps	@10
2	Lat Pulldown	1	8–12 reps	@8
		1	8–12 reps	@8.5
		1	8–12 reps	@9
		1	8–12 reps	@10
3	Incline Bench Press (Dumbbell)	2	8–14 reps	@8
		1	8–14 reps	@10
Superset
4A	Reverse Bicep Curl (EZ Bar)	3	8–14 reps	@8
4B	Tricep Rope Push Down (Cable)	2	8–12 reps	@8
		1	8–12 reps	@10
Superset
5A	Lateral Raise (Cable)	2	10–15 reps	@8
		1	10–15 reps	@10
5B	Rear Delt Fly (Machine)	2	10–15 reps	@8
		1	10–15 reps	@10
Superset
6A	Overhead Tricep Extension (Cable)	2	10–15 reps	@8
		1	10–15 reps	@10
6B	Decline Crunch	3	8–15 reps	@8
		1	8–15 reps	@10
7	Neck Extension	3	15–30 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	5–10 reps	@8
		1	5–10 reps	@9
2	Seated Calf Raise	3	10–15 reps	@8
		1	10–15 reps	@10
3	Bent Over Row (Barbell)	1	5–10 reps	@7.5
		2	5–10 reps	@8
		2	5–10 reps	@9
4	Preacher Curl (Barbell)	2	8–14 reps	@8
		1	8–14 reps	@10
5	Squat (Low Bar)	3	5–12 reps	@8
		1	5–12 reps	@10
6	Incline Curl (Dumbbell)	2	8–12 reps	@8
		1	8–12 reps	@10
Superset
7A	Leg Extension	2	8–12 reps	@8
		1	8–12 reps	@10
7B	Neck Curl	3	15–30 reps	@7

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	8–12 reps	@8
2	High Bar Squat (Barbell)	1	5–10 reps	@7
		2	5–10 reps	@8
		1	5–10 reps	@9
3	Standing Calf Raise	4	8–15 reps	@8
		1	8–15 reps	@10
4	Romanian Deadlift (Barbell)	1	5–10 reps	@8
		1	5–10 reps	@8.5
5	Hanging Leg Raise	2	8–15 reps	@8
		1	8–15 reps	@10
6	Seated Row (Cable)	3	8–12 reps	@8
7	Incline Curl (Dumbbell)	2	8–12 reps	@8
		1	8–12 reps	@10
8	Preacher Curl (EZ Bar)	1	8–15 reps	@7.5
		1	8–15 reps	@8
		1	8–15 reps	@10
Superset
9A	Neck Curl	3	15–30 reps	@7
9B	Single Leg Press	1	8–12 reps	@8
		2	8–12 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Bench Press (Wide Grip)	4	5–10 reps	@8
2	Military Press (Barbell)	1	5–10 reps	@7.5
		2	5–10 reps	@8
		1	5–10 reps	@10
3	Chest Fly (Machine)	2	8–12 reps	@8
		1	8–12 reps	@10
Superset
4A	French Press	2	10–15 reps	@8
		1	10–15 reps	@10
4B	Reverse Bicep Curl (EZ Bar)	3	8–12 reps	@8
		1	8–12 reps	@10
Superset
5A	Lateral Raise (Cable)	1	8–15 reps	@8
		2	8–15 reps	@10
5B	V-Handle Tricep Pushdown (Cable)	2	8–12 reps	@8
		1	8–12 reps	@10
Superset
6A	Rear Delt Fly (Machine)	2	10–15 reps	@8
		1	10–15 reps	@10
6B	Neck Extension	4	15–30 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Oonga Boonga is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Oonga Boonga is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Oonga Boonga is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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