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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
Nov 01, 2024 02:40
START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 1 Weeks
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