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Desk Workout

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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
    Apr 29, 2025 06:56
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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
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
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Upright Row (Cable)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Band Pull Apart
3 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Upright Row (Cable)
3 Sets
10 Reps
-