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Forearm, Neck, Core & Ab Accessories

by W
10 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
    Jul 09, 2025 01:09

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!
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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
-