JBravo 12-week Office Workout
Off-day Office workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Halo | 2 | 12 reps | — |
| Superset | ||||
| 2A | Half Kneeling Arnold Press (Dumbbell) | 2 | 12 reps | — |
| 2B | Dip (Bodyweight) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| Superset | ||||
| 3A | Dragon Lunges | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 3B | Deficit Push Up | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| Superset | ||||
| 4A | Neutral Grip Incline Dumbbell Press | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 4B | Glute Bridge Hold | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| Superset | ||||
| 5A | Hip Adductors | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 5B | Bent Over Row (Kettlebell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| Superset | ||||
| 6A | Hammer Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 6B | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 7A | Plank with Shoulder Taps | 3 | 12 reps | — |
| 7B | Oblique Crunch | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Halo | 2 | 12 reps | — |
| Superset | ||||
| 2A | Half Kneeling Arnold Press (Dumbbell) | 2 | 12 reps | — |
| 2B | Dip (Bodyweight) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| Superset | ||||
| 3A | Dragon Lunges | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 3B | Deficit Push Up | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| Superset | ||||
| 4A | Neutral Grip Incline Dumbbell Press | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 4B | Glute Bridge Hold | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| Superset | ||||
| 5A | Hip Adductors | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 5B | Bent Over Row (Kettlebell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| Superset | ||||
| 6A | Hammer Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 6B | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 7A | Plank with Shoulder Taps | 3 | 12 reps | — |
| 7B | Oblique Crunch | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Halo | 2 | 12 reps | — |
| Superset | ||||
| 2A | Half Kneeling Arnold Press (Dumbbell) | 2 | 12 reps | — |
| 2B | Dip (Bodyweight) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| Superset | ||||
| 3A | Dragon Lunges | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 3B | Deficit Push Up | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| Superset | ||||
| 4A | Neutral Grip Incline Dumbbell Press | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 4B | Glute Bridge Hold | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| Superset | ||||
| 5A | Hip Adductors | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 5B | Bent Over Row (Kettlebell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| Superset | ||||
| 6A | Hammer Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 6B | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 7A | Plank with Shoulder Taps | 3 | 12 reps | — |
| 7B | Oblique Crunch | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, JBravo 12-week Office Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
JBravo 12-week Office Workout is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JBravo 12-week Office Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
