Forearms +neck

by Zeksal H.

4 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
Aug 10, 2025 08:04

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.

Muscle Engagement

Front

Back

MuscleSet

Forearms

50%

Neck

50%

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4.8 Stars with 10, 000+ Ratings

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ON THE BOOSTCAMP APP FOR FREE

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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

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 1

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 2

Wrist Roller

3-6 reps

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 3

Wrist Curls

8-12 reps

RPE 9

Neck Curl

15-20 reps

RPE 7

Neck Extension

15-20 reps

RPE 7

Day 2

Wrist Roller

2 Sets

3-6 Reps

Day 1

Wrist Curls

3 Sets

8-12 Reps

Neck Curl

2 Sets

15-20 Reps

Neck Extension

2 Sets

15-20 Reps

Day 3

Wrist Curls

3 Sets

8-12 Reps

Neck Curl

2 Sets

15-20 Reps

Neck Extension

2 Sets

15-20 Reps