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Forearm, Neck, Core & Ab Accessories

by W
23 athletes joined

Program Description

Forearm & Neck work to be completed at the end of Upper Body days + Ironclad ab training that hits the three core components of muscular hypertrophy: High Tension, Metabolic Stress, & Muscular Damage - To be completed at the end of Lower Body days.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 11, 2025 02:08
  • Last Edited
    Oct 07, 2025 10:09

Summary

Unlock your strength potential with this comprehensive 16-week program focused on forearms, neck, core, and abs. Designed for four days a week, you'll engage in targeted exercises like Behind-the-back Barbell Wrist Curls and Dragon Flags, enhancing muscle endurance and stability. Each session emphasizes functional movements and anti-core strategies to build a resilient foundation. Perfect for those looking to elevate their lifting game and improve overall performance. Get ready to feel stronger and more balanced in every workout!
Muscle Engagement
Front
Back
MuscleSet
Abs
54.5%
Forearms
26.3%
Neck
19.2%
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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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-the-back Barbell Wrist Curls
3
1
10-15 reps
-
-
-
2
Neck Curl
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
6-10 reps
-
2
Dragon Flag
3
6-10 reps
-
3
Suitcase Carry
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Reverse Curl
3
8-15 reps
-
2
Neck Extension
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
3
0.5 mins
-
2
Hanging Leg Raise
4
10-15 reps
-
3
Abs Crunch (Machine)
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Behind-the-back Barbell Wrist Curls
3 Sets
1 Set
10-15 Reps
-
-
-
2
Neck Curl
3 Sets
15-25 Reps
-
Day 2
1
Ab Wheel
3 Sets
6-10 Reps
-
2
Dragon Flag
3 Sets
6-10 Reps
-
3
Suitcase Carry
3 Sets
0.5 mins
-
Day 4
1
Hollow Hold
3 Sets
0.5 mins
-
2
Hanging Leg Raise
4 Sets
10-15 Reps
-
3
Abs Crunch (Machine)
1 Set
AMRAP
-
Day 3
1
Barbell Reverse Curl
3 Sets
8-15 Reps
-
2
Neck Extension
3 Sets
15-25 Reps
-