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Immortal - Oonga Bunga Reusuable Program For New Lifters

This document provides a 3-week beginner workout program. It includes exercises for the upper body, lower body, and full body each week. The program is designed to be run continuously and works on progression for increasing weight and decreasing reps over time. Best results are obtained when in a calorie surplus. Exercises include presses, rows, squats, and more, with 1-2 reps in reserve to ensure good form is maintained.

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130 views8 pages

Immortal - Oonga Bunga Reusuable Program For New Lifters

This document provides a 3-week beginner workout program. It includes exercises for the upper body, lower body, and full body each week. The program is designed to be run continuously and works on progression for increasing weight and decreasing reps over time. Best results are obtained when in a calorie surplus. Exercises include presses, rows, squats, and more, with 1-2 reps in reserve to ensure good form is maintained.

Uploaded by

ffffffg
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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MAKE A COPY, THIS IS READ ONLY!!!

MUST READ
Hover your cursor over cells labeled in RED for directions. (if you're using the app, you'll have you tap
the cell twice with a brief pause in between, and scroll over to NOTE. READ EACH NOTE AS YOU
GO) You will learn in this beginner program how to use RPE in an oonga bunga fashion, the magic of
"beating the books", how to select exercises for your program, and what actual muscle failure feels like (as
well as what having a true 1-2 reps in reserve feels like). This program is designed to be ran continuously
until you need a more advanced program. BEST RESULTS IF YOU ARE IN A CALORIE
SURPLUS.

WEEK 1 WEEK
Primary2
Upper Body 1 Weight (LBS)
Antagonist Weight (KG) Sets Reps Press
warm up Backdowns
Primary Press 120 55 1 8
Keep 1-2 110 Keep 1-2 FOLLOW PROGRESS
Backdowns
Rotator Cuff 50 2 8
Reps
Keep In1-2 Reps In
Keep 1-2
Secondary
Work N/A
reserve N/A 3-5 15 FOR EVERYTHING EL
Press - Super Reps In on reserve
Reps In on
Horizontal
Vertical
Set Pull
Exercise
Keep
the 1-2 set Keep
first
reserve
as much on the 1-2 set
first
reserve on 3 8 - 10 REGULATED
Row - Super Reps
weightInas Reps
as In
much
#1
Set Exercise the first
reserve onset the first
reserve onset 2 12 - 15
Weighted Abs possible
Keep for weight
1-2set Keep as
1-2
#2
+ Forearms the
20 first
reps on the the first
possible set 2 10 - 12
Reps In Reps In for
Super Set
Arms Super first set on
reserve 20 reps on
reserve 3 15 - 20
Set the first set the first set 3 8 - 12

Lower Body 1 Lower Body 1


Quad Focus
Antagonist Weight (LBS) Weight (KG) Sets Reps Quad Focus
Antagonist
Top Set @1- Top Set @1-
Warm
SquatUp 2 Reps in 2 Reps in Warm
SquatUp
Variation Keep
reserve1-2 Keep
reserve1-2 1 Variation
8
Reps In
Keep#VALUE!
1-2 Reps In
Keep 1-2
Backdowns reserve on #VALUE!
reserve 2 8 Backdowns
Upper Back Reps In
Keep 1-2set Reps
Keep In on
1-2
Exercise the first
reserve the first set 3 8 - 10
Quad as much
Reps In on asreserve
much
Reps In on
Movement
Hip Hinge
weight
or the
reserve asset weight
first on the
reserve asset
first on 2 10 - 12 FOLLOW PROGRESS
Powell Raises possible for possible for
Hamstrings
+ Calves + the first set the first
15 reps on the 15 reps onset
the 3 8 - 10 FOR EVERYTHING EL
Abs Giant Set first set first set 3 12 - 15 REGULATED

Upper Body 2 Weight (LBS)


Antagonist Weight (KG) Sets Reps Upper Body 2
Antagonist
Top Set @ 1- Top Set @ 1-
Warm Up 2 Reps in 2 Reps in Warm Up
Primary
Primary Press Reserve Reserve 1 8 Press
Keep 1-2 Keep 1-2
Backdown
Backdowns#1 as #VALUE! as much
much #VALUE! 1 8 Backdown
Backdowns#1
Reps In Reps In
#2 weight as
#VALUE! weight as
#VALUE! 2 8 #2
Horizontal reserve on reserve on
possible
Keep 1-2for possible
Keep 1-2for
Row the first
15 reps set the first set 3 8-10
Reps Inon the Reps
15 repsInon the
Abs Super first
Arms set on first
reserve set on
reserve 3 12 - 15 FOLLOW PROGRESS
Set the first set the first set 2 12 - 15 FOR EVERYTHING EL
REGULATED

Lower Body 2 Weight (LBS) Weight (KG) Sets Reps Lower Body 2
Top Set @1- Top Set @1-
Hip Hinge 2 Reps in 2 Reps in Hip Hinge
Variation Keep
reserve1-2 Keep
reserve1-2 1 Variation
5
Reps In
Keep 1-2 Reps In
Keep 1-2
Backdown #VALUE!
reserve on #VALUE!
reserve 2 5 Backdown
Hip Hinge or Reps
Keep In
1-2set Reps
Keep In on
1-2
Lat Exercise
Hamstring as the first
reserve the first set 3 8 - 10
much
Reps In on as reserve
much
Reps In on
Variation
Quad
weight
the
reserve as
first on weight
set the as
first on
reserve set 2 6-8 FOLLOW PROGRESS
possible for possible for
Abs + Calves the
Variation firston
15 reps set
the the firston
15 reps set
the 2 6-8 FOR EVERYTHING EL
Super Set first set first set 3 12 - 15 REGULATED
AD ONLY!!!

WEEK
Primary3
120 55 1 8 Press 120
110 50 2 9 Backdowns 110

OLLOW PROGRESSIONS OUTLINED IN WEEK 1 FOLLOW PROGRESSIONS OUTLIN


OR EVERYTHING ELSE!!! THOSE ARE AUTO FOR EVERYTHING ELSE!!! THOSE
EGULATED REGULATED

Lower Body 1
Weight (LBS) Weight (KG) Sets Reps Quad Focus Weight (LBS)
Antagonist
Top Set @1- Top Set @1- Top Set @1-
2 Reps in 2 Reps in Warm
SquatUp 2 Reps in
reserve reserve 1 8 Variation reserve
#VALUE! #VALUE! 2 9 Backdowns #VALUE!

OLLOW PROGRESSIONS OUTLINED IN WEEK 1 FOLLOW PROGRESSIONS OUTLIN


OR EVERYTHING ELSE!!! THOSE ARE AUTO FOR EVERYTHING ELSE!!! THOSE
EGULATED REGULATED

Weight (LBS) Weight (KG) Sets Reps Upper Body 2 Weight (LBS)
Antagonist
Top Set @ 1- Top Set @ 1- Top Set @ 1-
2 Reps in 2 Reps in Warm Up
Primary 2 Reps in
Reserve Reserve 1 8 Press Reserve
#VALUE! #VALUE! 1 8 Backdown
Backdowns#1 #VALUE!
#VALUE! #VALUE! 2 8 #2 #VALUE!

OLLOW PROGRESSIONS OUTLINED IN WEEK 1 FOLLOW PROGRESSIONS OUTLIN


OR EVERYTHING ELSE!!! THOSE ARE AUTO FOR EVERYTHING ELSE!!! THOSE
EGULATED REGULATED

Weight (LBS) Weight (KG) Sets Reps Lower Body 2 Weight (LBS)
Top Set @1- Top Set @1- Top Set @1-
2 Reps in 2 Reps in Hip Hinge 2 Reps in
reserve reserve 1 5 Variation reserve
#VALUE! #VALUE! 2 6 Backdown #VALUE!

OLLOW PROGRESSIONS OUTLINED IN WEEK 1 FOLLOW PROGRESSIONS OUTLIN


OR EVERYTHING ELSE!!! THOSE ARE AUTO FOR EVERYTHING ELSE!!! THOSE
EGULATED REGULATED
WEEK
Primary4
55 1 8 Press 120 55
50 3 9 Backdowns 110 50

ROGRESSIONS OUTLINED IN WEEK 1 FOLLOW PROGRESSIONS OUTLINED IN WE


THING ELSE!!! THOSE ARE AUTO FOR EVERYTHING ELSE!!! THOSE ARE AUT
D REGULATED

Lower Body 1
Weight (KG) Sets Reps Quad Focus Weight (LBS) Weight (KG)
Antagonist
Top Set @1- Top Set @1- Top Set @1-
2 Reps in Warm
SquatUp 2 Reps in 2 Reps in
reserve 1 8 Variation reserve reserve
#VALUE! 3 9 Backdowns #VALUE! #VALUE!

ROGRESSIONS OUTLINED IN WEEK 1 FOLLOW PROGRESSIONS OUTLINED IN WE


THING ELSE!!! THOSE ARE AUTO FOR EVERYTHING ELSE!!! THOSE ARE AUT
D REGULATED
Top Set @ 0 Top Set @ 0
Reps in Reps in
Weight (KG) Sets Reps Upper Body 2 Weight (LBS)
Antagonist Weight (KG)
Top Set @ 1- Reserve Reserve
2 Reps in Warm Up
Primary (PR Set of (PR Set of
Reserve 1 8 Press 8) 8)
#VALUE! 2 8 Backdown
Backdowns#1 #VALUE! #VALUE!
#VALUE! 1 8 #2 #VALUE! #VALUE!

ROGRESSIONS OUTLINED IN WEEK 1 FOLLOW PROGRESSIONS OUTLINED IN WE


THING ELSE!!! THOSE ARE AUTO FOR EVERYTHING ELSE!!! THOSE ARE AUT
D REGULATED

Weight (KG) Sets Reps Lower Body 2 Weight (LBS) Weight (KG)
Top Set @1- Top Set @1- Top Set @1-
2 Reps in Hip Hinge 2 Reps in 2 Reps in
reserve 1 5 Variation reserve reserve
#VALUE! 3 6 Backdown #VALUE! #VALUE!

ROGRESSIONS OUTLINED IN WEEK 1 FOLLOW PROGRESSIONS OUTLINED IN WE


THING ELSE!!! THOSE ARE AUTO FOR EVERYTHING ELSE!!! THOSE ARE AUT
D REGULATED
8+ (as many
reps as
1 possible)
3 10

ONS OUTLINED IN WEEK 1


SE!!! THOSE ARE AUTO

Sets Reps
8+ (as many
reps as
1 possible)
3 10

ONS OUTLINED IN WEEK 1


SE!!! THOSE ARE AUTO

Sets Reps

1 8
1 8
2 8

ONS OUTLINED IN WEEK 1


SE!!! THOSE ARE AUTO

Sets Reps
1 5+
2 7

ONS OUTLINED IN WEEK 1


SE!!! THOSE ARE AUTO

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