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Office Workout

by J Bachmann
1 athletes joined

Program Description

Workout to augment gym program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Nov 26, 2025 03:22
  • Last Edited
    Nov 26, 2025 03:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Abs
14.3%
Front Delts
11.8%
Middle Delts
9.2%
Biceps
8.4%
Glutes
7.6%
Chest
6.7%
Quadriceps
5%
Hamstrings
5%
Upper Back
4.2%
Forearms
4.2%
Rear Delts
3.4%
Adductors
2.5%
Lower Back
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
10 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
10 reps
-
3A
Deficit Push Up
2
RPE 10
3B
Lunge (Kettlebell)
3
10 reps
-
4
Dip (Bodyweight)
2
12 reps
-
5A
Hip Adductors
3
10 reps
-
5B
Glute Bridge Hold
3
10 reps
-
5C
Goblet Lateral Squats
3
10 reps
-
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
2
12 reps
RPE 8
8A
Plank with Shoulder Taps
3
20 reps
-
8B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
10 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
10 reps
-
3A
Deficit Push Up
2
RPE 10
3B
Lunge (Kettlebell)
3
10 reps
-
4
Dip (Bodyweight)
2
12 reps
-
5A
Hip Adductors
3
10 reps
-
5B
Glute Bridge Hold
3
10 reps
-
5C
Goblet Lateral Squats
3
10 reps
-
6A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
2
12 reps
RPE 8
8A
Plank with Shoulder Taps
3
20 reps
-
8B
Oblique Crunch
3
20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Kettlebell Halo
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Half Kneeling Arnold Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3A
Deficit Push Up
1 Set
1 Set
@10
@10
3B
Lunge (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
-
-
5A
Hip Adductors
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5B
Glute Bridge Hold
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5C
Goblet Lateral Squats
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
8A
Plank with Shoulder Taps
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
8B
Oblique Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
Kettlebell Halo
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Half Kneeling Arnold Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3A
Deficit Push Up
1 Set
1 Set
@10
@10
3B
Lunge (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
-
-
5A
Hip Adductors
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5B
Glute Bridge Hold
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5C
Goblet Lateral Squats
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
8A
Plank with Shoulder Taps
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
8B
Oblique Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-