logo
BoostcampPNG

Office Workout

by J Bachmann
2 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
    50 minutes
  • Created
    Nov 26, 2025 03:22
  • Last Edited
    Dec 17, 2025 09:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.5%
Front Delts
15.1%
Abs
14.3%
Chest
10.1%
Biceps
10.1%
Middle Delts
9.2%
Forearms
5%
Glutes
5%
Upper Back
4.2%
Rear Delts
3.4%
Hamstrings
2.5%
Lower Back
2.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Kettlebell Halo
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Half Kneeling Arnold Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3A
Dragon Lunges
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Deficit Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
4A
Hip Adductors
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4C
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5A
Glute Bridge Hold
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5C
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6A
Plank with Shoulder Taps
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Oblique Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
Kettlebell Halo
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Half Kneeling Arnold Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3A
Dragon Lunges
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Deficit Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
4A
Hip Adductors
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4C
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5A
Glute Bridge Hold
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5C
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6A
Plank with Shoulder Taps
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Oblique Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Kettlebell Halo
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Half Kneeling Arnold Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3A
Dragon Lunges
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Deficit Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
4A
Hip Adductors
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4C
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5A
Glute Bridge Hold
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5C
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6A
Plank with Shoulder Taps
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Oblique Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-