JAMAICA FUNK

by MAC C.

4.0

(1 rating)

Program Description

START OF THE JAMAICA FUNK WORK

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
At Home
Program Length
1 week
Time Per Workout
30 minutes
Created
Nov 01, 2024 02:29
Last Edited
Feb 17, 2025 10:16

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

TRAP BAR ROW

4

8 reps

RPE 6

2

Trap Bar Deadlift

4

6 reps

RPE 6.5

3

Hammer Curl

4

12 reps

RPE 6.5

4

Kettlebell Swing

4

8 reps

RPE 6.5

Day 2

1

Incline Bench Press (Dumbbell)

4

20 reps

RPE 6

2

Bench Press (Wide Grip)

4

4 reps

RPE 6

3

Bench Press (Close Grip)

4

8 reps

RPE 6

4

Kettlebell Swing

4

8 reps

RPE 7

Day 3

1

Trap Bar Squats

4

8 reps

RPE 6.5

2

Stiff Leg Deadlift

4

12 reps

RPE 7

3

Sit Up

4

12 reps

RPE 6.5

4

Kettlebell Swing

4

6 reps

RPE 6

Day 1

1

TRAP BAR ROW

4 Sets

8 Reps

@6

2

Trap Bar Deadlift

4 Sets

6 Reps

@6.5

3

Hammer Curl

4 Sets

12 Reps

@6.5

4

Kettlebell Swing

4 Sets

8 Reps

@6.5

Day 2

1

Incline Bench Press (Dumbbell)

4 Sets

20 Reps

@6

2

Bench Press (Wide Grip)

4 Sets

4 Reps

@6

3

Bench Press (Close Grip)

4 Sets

8 Reps

@6

4

Kettlebell Swing

4 Sets

8 Reps

@7

Day 3

1

Trap Bar Squats

4 Sets

8 Reps

@6.5

2

Stiff Leg Deadlift

4 Sets

12 Reps

@7

3

Sit Up

4 Sets

12 Reps

@6.5

4

Kettlebell Swing

4 Sets

6 Reps

@6