Desk Workout

Program Description

All you need is one resistance band that you keep at your desk! This routine is meant to help you improve your posture, and target some muscle groups while at your desk at work (especially good if you have a standing desk!)

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
At Home
Program Length
18 weeks
Time Per Workout
20 minutes
Created
Apr 29, 2025 06:55
Last Edited
Jun 18, 2025 11:37

Summary

Transform your workday with the Desk Workout program, designed to fit seamlessly into your busy schedule. Over 18 weeks, dedicate just one day a week to targeted exercises that strengthen your back and shoulders, including Band Pull Aparts, Lateral Raises, and Upright Rows. This program is perfect for those looking to combat the effects of prolonged sitting and improve posture, all from the comfort of home. Get ready to feel stronger and more energized, one session at a time!

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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

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

10 reps

Lateral Raise (Cable)

10 reps

Front Raise

10 reps

Upright Row (Cable)

10 reps

Day 1

Band Pull Apart

3 Sets

10 Reps

Lateral Raise (Cable)

3 Sets

10 Reps

Front Raise

3 Sets

10 Reps

Upright Row (Cable)

3 Sets

10 Reps