Heavy Duty: Build a bison size thick neck
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Face Pull | 1 | 20 reps | @6.5 |
| 2 | Pec Deck (Machine) | 1 | 12–15 reps | @7 |
| 1 | 12–15 reps | @10 | ||
| 3 | Decline Bench Press (Barbell) | 1 | 12 reps | @5 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @10 | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 15 reps | @7 |
| 1 | 8 reps | @10 | ||
| 5 | Pec Fly (Dumbbell) | 1 | 10 reps | @10 |
| 6 | Dip (Weighted) | 2 | 10 reps | @10 |
| 7 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @7 |
| 1 | 12 reps | @10 | ||
| 8 | Lateral Raise (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @10 | ||
| 9 | Lateral Raise (Cable) | 1 | 12 reps | @10 |
| 10 | Barbell Hang High Heavy Pulls | 1 | 15 reps | @10 |
| 11 | Tricep Pushdown (Cable) | 1 | 15 reps | @10 |
| 12 | Lying Tricep Extension (Barbell) | 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stair Climber | 1 | 10–20 min | @7 |
| 2 | Nordic Curl | 1 | — | — |
| 3 | Copenhagen Plank | 1 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pullover (Dumbbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @10 | ||
| 2 | Underhand Lat Pulldown | 1 | 10 reps | @8 |
| 1 | 8 reps | @10 | ||
| 3 | Barbell Row | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @10 | ||
| 4 | Seated Row (Cable) | 1 | 8–12 reps | @10 |
| 5 | Single Arm Row (Dumbbell) | 1 | 10 reps | @10 |
| 6 | Stiff Leg Deadlift | 1 | 5 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @10 | ||
| 7 | Rear Delt Row | 1 | 15–20 reps | @7 |
| 1 | 10–20 reps | @10 | ||
| 8 | Bicep Curl (Dumbbell) | 1 | 12 reps | @10 |
| 9 | Bicep Curl (EZ Bar) | 1 | 6–10 reps | @10 |
| 10 | Hammer Curl (Dumbbell) | 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Face Pull | 1 | 30 reps | @8 |
| 2 | Banded KB + Band High Pulls Scap Retract | 1 | 15 reps | @8 |
| 3 | Barbel Hang High Heavy Pulls | 1 | 10 reps | @7 |
| 1 | 10 reps | @10 | ||
| 4 | Lying Side Lateral Raise | 1 | 10–25 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps | @10 |
| 6 | Lateral Raise (Cable) | 1 | 12–15 reps | @10 |
| 7 | Cuban Press | 1 | 15 reps | @7 |
| 1 | 12 reps | @10 | ||
| 8 | Seated Z Press | 1 | 15 reps | @10 |
| 9 | Shoulder Press (Machine) | 1 | 12 reps | @10 |
| 10 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 10–12 reps | @10 |
| 11 | Tricep Pushdown (Cable) | 1 | 20 reps | @10 |
| 12 | Lying Tricep Extension (Barbell) | 1 | 10 reps | @10 |
| 13 | Single Arm High Carry | 1 | 1 min | @10 |
| 14 | Single Arm Farmer Carry | 1 | 1 min | @10 |
| 15 | Weighted Side Extensions | 1 | 50 reps | @10 |
| 16 | Turkish Get Up | 1 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Swim | 1 | 30–60 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 10–15 reps | @5 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 1 | 15 reps | @7 |
| 1 | 20 reps | @10 | ||
| 3 | Squat (Barbell) | 1 | 15–20 reps | @6 |
| 1 | 6–10 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 1 | 10–20 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @10 | ||
| 5 | Seated Hamstring Curl | 1 | 15 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 6 | Seated Calf Raise | 1 | 15–25 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 7 | Calf Raise (Leg Press) | 1 | 15–20 reps | @10 |
| 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Swim | 1 | 30–60 min | @7 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Heavy Duty: Build a bison size thick neck is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. 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.
Heavy Duty: Build a bison size thick neck is structured around 7 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Heavy Duty: Build a bison size thick neck 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
