OONGA BOONGA | Workout Programs

OONGA BOONGA

by Christiaan E.

4 athletes joined

1.0

(1 rating)

Program Description

High intensity Upper/Lower for hypertrophy and strength. The program has a special focus on upper back and arm training. This program takes shoulder safety and lower back recovery into account to promote growth and longevity.

Program Overview

Level

Novice, Intermediate, Beginner

Goal

Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

May 27, 2024 09:25

Last Edited

May 30, 2024 07:20

Day 1

Overhead Press (Barbell)

1 Set

4-8 Reps

8-12 Reps

@10

T-Bar Row

2 Sets

8-12 Reps

@10

Bench Press (Dumbbell)

1 Set

2 Sets

4-8 Reps

8-12 Reps

@10

Lat Pulldown

3 Sets

6-10 Reps

@10

Incline Curl (Dumbbell)

2 Sets

6-10 Reps

@10

French Press

2 Sets

10-15 Reps

@10

Pullover (Dumbbell)

1 Set

15-20 Reps

Reverse Bicep Curl (EZ Bar)

1 Set

8-12 Reps

@10

Tricep Pushdown (Cable)

1 Set

8-12 Reps

@10

Day 2

Squat (Barbell)

1 Set

2 Sets

3-5 Reps

6-8 Reps

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

Lying Leg Curl

2 Sets

6-10 Reps

@10

Leg Extension

2 Sets

8-12 Reps

@10

Standing Calf Raise

2 Sets

15-20 Reps

@10

Face Pull

2 Sets

12-15 Reps

@10

Day 3

Larsen Press (Barbell)

1 Set

2 Sets

3-5 Reps

6-10 Reps

@10

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Seated Shoulder Press (Dumbbell)

2 Sets

8-12 Reps

@10

Dumbbell Row

2 Sets

6-10 Reps

@10

Preacher Curl (EZ Bar)

2 Sets

6-10 Reps

@10

Skull Crusher

2 Sets

6-10 Reps

@10

Hammer Curl

1 Set

6-10 Reps

@10

Overhead Tricep Extension (Cable)

1 Set

12-15 Reps

@10

Power Shrug

1 Set

5-8 Reps

Day 4

Trap Bar Deadlift

1 Set

3-5 Reps

Front Squat (Barbell)

2 Sets

5-8 Reps

Good Morning

2 Sets

8-12 Reps

Seated Hamstring Curl

1 Set

8-12 Reps

@10

Walking Lunge

1 Set

20 Reps

@10

Wrist Curls

1 Set

8-12 Reps

@10

Standing Calf Raise

1 Set

6-8 Reps

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

1.00 / 5

Marcus B.Age 21, Non-binary

2 months ago

8 years of prior experience

Less than expected strength gains

Less than expected muscle gains

No modifications

Vry grat progrim too getted big fst