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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
down_app
Week 1
1 / 8 Weeks
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@7
@10
1B
T-Bar Row
2 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
2 Sets
4-8 Reps
8-12 Reps
@7
@10
2B
Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
French Press
2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)
1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@7
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Standing Calf Raise
2 Sets
15-20 Reps
@10
5B
Face Pull
2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-10 Reps
@7
@10
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Dumbbell Row
2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
3B
Skull Crusher
2 Sets
6-10 Reps
@10
4A
Hammer Curl
1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@10
4C
Power Shrug
1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift
1 Set
3-5 Reps
@7
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Walking Lunge
1 Set
20 Reps
@10
6A
Wrist Curls
1 Set
8-12 Reps
@10
6B
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@8
@10
1B
T-Bar Row
2 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
2 Sets
4-8 Reps
8-12 Reps
@8
@10
2B
Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
French Press
2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)
1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Standing Calf Raise
2 Sets
15-20 Reps
@10
5B
Face Pull
2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-10 Reps
@8
@10
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Dumbbell Row
2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
3B
Skull Crusher
2 Sets
6-10 Reps
@10
4A
Hammer Curl
1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@10
4C
Power Shrug
1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift
1 Set
3-5 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Walking Lunge
1 Set
20 Reps
@10
6A
Wrist Curls
1 Set
8-12 Reps
@10
6B
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@8.5
@10
1B
T-Bar Row
2 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
2 Sets
4-8 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
French Press
2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)
1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Standing Calf Raise
2 Sets
15-20 Reps
@10
5B
Face Pull
2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-10 Reps
@9
@10
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Dumbbell Row
2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
3B
Skull Crusher
2 Sets
6-10 Reps
@10
4A
Hammer Curl
1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@10
4C
Power Shrug
1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift
1 Set
3-5 Reps
@9
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Walking Lunge
1 Set
20 Reps
@10
6A
Wrist Curls
1 Set
8-12 Reps
@10
6B
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@9
@10
1B
T-Bar Row
2 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
2B
Lat Pulldown
2 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
French Press
2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)
1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Standing Calf Raise
2 Sets
15-20 Reps
@10
5B
Face Pull
2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)
1 Set
1 Set
3-5 Reps
6-10 Reps
@10
@10
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Dumbbell Row
2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
3B
Skull Crusher
2 Sets
6-10 Reps
@10
4A
Hammer Curl
1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@10
4C
Power Shrug
1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift
1 Set
3-5 Reps
@7
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Walking Lunge
1 Set
20 Reps
@10
6A
Wrist Curls
1 Set
8-12 Reps
@10
6B
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@9.5
@10
1B
T-Bar Row
2 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
2 Sets
4-8 Reps
8-12 Reps
@7
@10
2B
Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
French Press
2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)
1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@7
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Standing Calf Raise
2 Sets
15-20 Reps
@10
5B
Face Pull
2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-10 Reps
@7
@10
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Dumbbell Row
2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
3B
Skull Crusher
2 Sets
6-10 Reps
@10
4A
Hammer Curl
1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@10
4C
Power Shrug
1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift
1 Set
3-5 Reps
@7
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Walking Lunge
1 Set
20 Reps
@10
6A
Wrist Curls
1 Set
8-12 Reps
@10
6B
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@9.5
1B
T-Bar Row
2 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
2 Sets
4-8 Reps
8-12 Reps
@8
@10
2B
Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
French Press
2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)
1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Standing Calf Raise
2 Sets
15-20 Reps
@10
5B
Face Pull
2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-10 Reps
@8
@10
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Dumbbell Row
2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
3B
Skull Crusher
2 Sets
6-10 Reps
@10
4A
Hammer Curl
1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@10
4C
Power Shrug
1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift
1 Set
3-5 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Walking Lunge
1 Set
20 Reps
@10
6A
Wrist Curls
1 Set
8-12 Reps
@10
6B
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@9.5
@10
1B
T-Bar Row
2 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
2 Sets
4-8 Reps
8-12 Reps
@9
@10
2B
Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
French Press
2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)
1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Standing Calf Raise
2 Sets
15-20 Reps
@10
5B
Face Pull
2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-10 Reps
@9
@10
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Dumbbell Row
2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
3B
Skull Crusher
2 Sets
6-10 Reps
@10
4A
Hammer Curl
1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@10
4C
Power Shrug
1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift
1 Set
3-5 Reps
@9
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Walking Lunge
1 Set
20 Reps
@10
6A
Wrist Curls
1 Set
8-12 Reps
@10
6B
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 1
1A
Overhead Press (Barbell)
1 Set
4-8 Reps
@10
1B
T-Bar Row
1 Set
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
8-12 Reps
@10
@10
2B
Lat Pulldown
2 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3B
French Press
2 Sets
10-15 Reps
@10
4A
Pullover (Dumbbell)
1 Set
15-20 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
4C
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@10
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5A
Standing Calf Raise
2 Sets
15-20 Reps
@10
5B
Face Pull
2 Sets
12-15 Reps
@10
Day 3
1A
Larsen Press (Barbell)
1 Set
1 Set
3-5 Reps
6-10 Reps
@10
@10
1B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Dumbbell Row
2 Sets
6-10 Reps
@10
3A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
3B
Skull Crusher
2 Sets
6-10 Reps
@10
4A
Hammer Curl
1 Set
6-10 Reps
@10
4B
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@10
4C
Power Shrug
1 Set
5-8 Reps
@6
Day 4
1
Trap Bar Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@9
3
Good Morning
2 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Walking Lunge
1 Set
20 Reps
@10
6A
Wrist Curls
1 Set
8-12 Reps
@10
6B
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
21 days ago
0 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
Vry grat progrim too getted big fst