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Bullneck and lobster claws

by Svante L.

Program Description

Build huge upper back and neck toghether with some big bands!"

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 01, 2025 06:11
  • Last Edited
    Oct 01, 2025 06:55
Muscle Engagement
Front
Back
MuscleSet
Upper Back
29.6%
Forearms
29.6%
Neck
25.9%
Rear Delts
14.8%
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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
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Shrug (Dumbbell)
4
12 reps
-
3
Wrist Curls
4
12 reps
-
4
Neck Curl
1
3
20 reps
15 reps
-
-
5
Neck Extension
1
2
20 reps
15 reps
-
-
6
Farmer's Walk (Weighted)
4
0.33-0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Reverse Fly
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Shrug (Dumbbell)
4 Sets
12 Reps
-
3
Wrist Curls
4 Sets
12 Reps
-
4
Neck Curl
1 Set
3 Sets
20 Reps
15 Reps
-
-
5
Neck Extension
1 Set
2 Sets
20 Reps
15 Reps
-
-
6
Farmer's Walk (Weighted)
4 Sets
0.33-0.5 mins
-
Day 2
1
Lying Reverse Fly
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Shrug (Dumbbell)
4 Sets
12 Reps
-
3
Wrist Curls
4 Sets
12 Reps
-
4
Neck Curl
1 Set
3 Sets
20 Reps
15 Reps
-
-
5
Neck Extension
1 Set
2 Sets
20 Reps
15 Reps
-
-
6
Farmer's Walk (Weighted)
4 Sets
0.33-0.5 mins
-
Day 3
1
Lying Reverse Fly
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Shrug (Dumbbell)
4 Sets
12 Reps
-
3
Wrist Curls
4 Sets
12 Reps
-
4
Neck Curl
1 Set
3 Sets
20 Reps
15 Reps
-
-
5
Neck Extension
1 Set
2 Sets
20 Reps
15 Reps
-
-
6
Farmer's Walk (Weighted)
4 Sets
0.33-0.5 mins
-