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Forearms +neck

by Zeksal H.
3 athletes joined

Program Description

Designed for intermediate neck + forearm

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 12, 2025 01:13
  • Last Edited
    Jul 22, 2025 08:38

Summary

Build strength and stability with this focused 16-week program targeting your forearms and neck. Designed for three days a week, you'll engage in a variety of exercises, including wrist curls and neck extensions, utilizing just dumbbells to maximize your gains. Each session combines high-rep supersets to enhance endurance and muscle definition, ensuring you develop a powerful grip and a resilient neck. Elevate your upper body strength and unlock your potential with targeted training that fits seamlessly into your routine.
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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
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller
2
3-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
8-12 reps
RPE 9
1B
Neck Curl
2
15-20 reps
RPE 7
1C
Neck Extension
2
15-20 reps
RPE 7
Week 1
1 / 16 Weeks
Day 2
1
Wrist Roller
2 Sets
3-6 Reps
-
Day 1
1A
Wrist Curls
3 Sets
8-12 Reps
@9
1B
Neck Curl
2 Sets
15-20 Reps
@7
1C
Neck Extension
2 Sets
15-20 Reps
@7
Day 3
1A
Wrist Curls
3 Sets
8-12 Reps
@9
1B
Neck Curl
2 Sets
15-20 Reps
@7
1C
Neck Extension
2 Sets
15-20 Reps
@7