Oonga Boonga

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?

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Wide Grip)

Lat Pulldown

Incline Bench Press (Dumbbell)

Neck Extension

Day 3 Chest oriented upper

Deadlift (Barbell)

Seated Calf Raise

Bent Over Row (Barbell)

Preacher Curl (Barbell)

Squat (Low Bar)

Incline Curl (Dumbbell)

Day 5 Light Leg day Row Focus

Lying Leg Curl

High Bar Squat (Barbell)

Standing Calf Raise

Romanian Deadlift (Barbell)

Hanging Leg Raise

Seated Row (Cable)

Preacher Curl (EZ Bar)

Day 1 Heavy Leg day/Full body 

Military Press (Barbell)

Chest Fly (Machine)

Day 7 Upper Pressing Focus

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