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Bullneck and lobster claws

by Svante L.

Program Description

Build huge upper back and neck toghether with some big hands!

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 06, 2025 02:23

Summary

Transform your physique with the "Bullneck and Lobster Claws" program, a focused 12-week journey designed to build strength and definition in your upper body. Committing just three days a week, you'll engage in targeted exercises like Lying Reverse Flys, Dumbbell Shrugs, and Farmer's Walks, all aimed at sculpting your back, arms, and neck. With a balanced mix of volume and intensity, this program will elevate your lifting game and enhance your overall upper body aesthetics. Get ready to embrace a stronger, more confident you!
Muscle Engagement
Front
Back
MuscleSet
Forearms
34.6%
Neck
34.6%
Rear Delts
19.2%
Upper Back
11.5%
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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
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
4
1
10 reps
15 reps
-
-
2
Wrist Curls
5
12 reps
-
3
Wrist Extension (Dumbbell)
4
12 reps
-
4
Neck Curl
1
4
20 reps
15 reps
-
-
5
Neck Extension
1
3
20 reps
15 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Reverse Fly
4 Sets
1 Set
10 Reps
15 Reps
-
-
2
Wrist Curls
5 Sets
12 Reps
-
3
Wrist Extension (Dumbbell)
4 Sets
12 Reps
-
4
Neck Curl
1 Set
4 Sets
20 Reps
15 Reps
-
-
5
Neck Extension
1 Set
3 Sets
20 Reps
15 Reps
-
-
Day 2
1
Lying Reverse Fly
4 Sets
1 Set
10 Reps
15 Reps
-
-
2
Wrist Curls
5 Sets
12 Reps
-
3
Wrist Extension (Dumbbell)
4 Sets
12 Reps
-
4
Neck Curl
1 Set
4 Sets
20 Reps
15 Reps
-
-
5
Neck Extension
1 Set
3 Sets
20 Reps
15 Reps
-
-
Day 3
1
Lying Reverse Fly
4 Sets
1 Set
10 Reps
15 Reps
-
-
2
Wrist Curls
5 Sets
12 Reps
-
3
Wrist Extension (Dumbbell)
4 Sets
12 Reps
-
4
Neck Curl
1 Set
4 Sets
20 Reps
15 Reps
-
-
5
Neck Extension
1 Set
3 Sets
20 Reps
15 Reps
-
-