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HORSE NECK & LOBSTER CLAWS: Neck and Forearm

by Joseph Young
51 athletes joined

Program Description

You are searching for the perfect program. What is going to grow everything equally so you can achieve your aesthetic dreams? This program targets the often neglected neck and forearms so you can get juicy with just 2, 10-20min workouts a week. Week 1: acclimation phase, getting used to training neck + forearms. Week 2-11: HYPERTROPHY Week 12: end of program

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 04, 2025 01:57
  • Last Edited
    Jul 11, 2025 09:53

Summary

Unlock your strength with the "HORSE NECK & LOBSTER CLAWS" program, a focused 12-week journey designed to enhance your neck and forearm strength. Committing just two days a week, you'll tackle targeted supersets like Neck Extensions and Barbell Wrist Curls, pushing your limits with 6-10 reps at an intensity that challenges you. Perfect for those with a garage gym setup, this program will not only build muscle but also improve your overall stability and grip strength. Get ready to elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 7-8
1B
Neck Curl
1
RPE 7-8
2A
Barbell Wrist Curl
1
RPE 7-8
2B
Reverse Wrist Curl (Dumbbell)
1
RPE 7-8
3
DB Pronation/Supination
1
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 7.5-8.5
1B
Neck Curl
1
RPE 7.5-8.5
2A
Barbell Wrist Curl
1
RPE 7.5-8.5
2B
Reverse Wrist Curl (Dumbbell)
1
RPE 7.5-8.5
3
DB Pronation/Supination
1
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 8-9
1B
Neck Curl
1
RPE 8-9
2A
Barbell Wrist Curl
1
RPE 8-9
2B
Reverse Wrist Curl (Dumbbell)
1
RPE 8-9
3
DB Pronation/Supination
1
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 8-9
1B
Neck Curl
1
RPE 8-9
2A
Barbell Wrist Curl
1
RPE 8-9
2B
Reverse Wrist Curl (Dumbbell)
1
RPE 8-9
3
DB Pronation/Supination
1
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
RPE 8-9
1B
Neck Curl
1
RPE 8-9
2A
Barbell Wrist Curl
2
RPE 8-9
2B
Reverse Wrist Curl (Dumbbell)
1
RPE 8-9
3
DB Pronation/Supination
1
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
RPE 8-9
1B
Neck Curl
1
RPE 8-9
2A
Barbell Wrist Curl
2
RPE 8-9
2B
Reverse Wrist Curl (Dumbbell)
1
RPE 8-9
3
DB Pronation/Supination
1
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
RPE 8-9
1B
Neck Curl
1
RPE 8-9
2A
Barbell Wrist Curl
2
RPE 8-9
2B
Reverse Wrist Curl (Dumbbell)
1
RPE 8-9
3
DB Pronation/Supination
1
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
RPE 8-9
1B
Neck Curl
2
RPE 8-9
2A
Barbell Wrist Curl
2
RPE 8-9
2B
Reverse Wrist Curl (Dumbbell)
2
RPE 8-9
3
DB Pronation/Supination
2
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
RPE 8-9
1B
Neck Curl
2
RPE 8-9
2A
Barbell Wrist Curl
2
RPE 8-9
2B
Reverse Wrist Curl (Dumbbell)
2
RPE 8-9
3
DB Pronation/Supination
2
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 7-8
1B
Neck Curl
1
RPE 7-8
2
Sideways Wrist Roller
3
1 reps
RPE 7-8
3
DB Pronation/Supination
1
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 7.5-8.5
1B
Neck Curl
1
RPE 7.5-8.5
2
Sideways Wrist Roller
3
1 reps
RPE 7.5-8.5
3
DB Pronation/Supination
1
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 8-9
1B
Neck Curl
1
RPE 8-9
2
Sideways Wrist Roller
3
1 reps
RPE 8-9
3
DB Pronation/Supination
1
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 8-9
1B
Neck Curl
1
RPE 8-9
2
Sideways Wrist Roller
3
1 reps
RPE 8-9
3
DB Pronation/Supination
1
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 8-9
1B
Neck Curl
2
RPE 8-9
2
Sideways Wrist Roller
4
1 reps
RPE 8-9
3
DB Pronation/Supination
2
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 8-9
1B
Neck Curl
2
RPE 8-9
2
Sideways Wrist Roller
4
1 reps
RPE 8-9
3
DB Pronation/Supination
2
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
RPE 8-9
1B
Neck Curl
2
RPE 8-9
2
Sideways Wrist Roller
4
1 reps
RPE 8-9
3
DB Pronation/Supination
2
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
RPE 8-9
1B
Neck Curl
2
RPE 8-9
2
Sideways Wrist Roller
5
1 reps
RPE 8-9
3
DB Pronation/Supination
2
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
RPE 8-9
1B
Neck Curl
2
RPE 8-9
2
Sideways Wrist Roller
5
1 reps
RPE 8-9
3
DB Pronation/Supination
2
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Neck Extension
1 Set
@7-8
1B
Neck Curl
1 Set
@7-8
2A
Barbell Wrist Curl
1 Set
@7-8
2B
Reverse Wrist Curl (Dumbbell)
1 Set
@7-8
3
DB Pronation/Supination
1 Set
@7-8
Day 2
1A
Neck Extension
1 Set
@7-8
1B
Neck Curl
1 Set
@7-8
2
Sideways Wrist Roller
3 Sets
1 Reps
@7-8
3
DB Pronation/Supination
1 Set
@7-8