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.

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

17.5%

Quadriceps

15%

Glutes

15%

Chest

12.5%

Lower Back

8.3%

Front Delts

8.3%

Triceps

7.5%

Abs

6.7%

Upper Back

4.2%

Biceps

4.2%

Forearms

0.8%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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