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HORSE NECK & LOBSTER CLAWS: Neck and Forearm (1)

by Joseph Young

Program Description

You are searching for the perfect program. What is going to grow everything equally so you can achieve your aesthetic dreams? This program targets the often neglected neck and forearms so you can get juicy with just 2, 10-20min workouts a week. Week 1: acclimation phase, getting used to training neck + forearms. Week 2-4: HYPERTROPHY get one more rep every session. Week 5: rest and get after it again

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    20 minutes
  • Created
    Nov 15, 2025 08:46
  • Last Edited
    Nov 15, 2025 08:56
Muscle Engagement
Front
Back
MuscleSet
Neck
50%
Forearms
50%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 7-8
1B
Neck Curl
1
6-10 reps
RPE 7-8
2A
Barbell Wrist Curl
1
6-10 reps
RPE 7-8
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 7-8
3
DB Pronation/Supination
1
6-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 9
1B
Neck Curl
1
6-10 reps
RPE 9
2A
Barbell Wrist Curl
1
6-10 reps
RPE 9
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 9
3
DB Pronation/Supination
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 9
1B
Neck Curl
1
6-10 reps
RPE 9
2A
Barbell Wrist Curl
1
6-10 reps
RPE 9
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 9
3
DB Pronation/Supination
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 9
1B
Neck Curl
1
6-10 reps
RPE 9
2A
Barbell Wrist Curl
1
6-10 reps
RPE 9
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 9
3
DB Pronation/Supination
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 6
1B
Neck Curl
1
6-10 reps
RPE 6
2A
Barbell Wrist Curl
1
6-10 reps
RPE 6
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 6
3
DB Pronation/Supination
1
6-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 7-8
1B
Neck Curl
1
6-10 reps
RPE 7-8
2A
Barbell Wrist Curl
1
6-10 reps
RPE 7-8
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 7-8
3
DB Pronation/Supination
1
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 9
1B
Neck Curl
1
6-10 reps
RPE 9
2A
Barbell Wrist Curl
1
6-10 reps
RPE 9
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 9
3
DB Pronation/Supination
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 9
1B
Neck Curl
1
6-10 reps
RPE 9
2A
Barbell Wrist Curl
1
6-10 reps
RPE 9
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 9
3
DB Pronation/Supination
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 9
1B
Neck Curl
1
6-10 reps
RPE 9
2A
Barbell Wrist Curl
1
6-10 reps
RPE 9
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 9
3
DB Pronation/Supination
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
6-10 reps
RPE 6
1B
Neck Curl
1
6-10 reps
RPE 6
2A
Barbell Wrist Curl
1
6-10 reps
RPE 6
2B
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 6
3
DB Pronation/Supination
1
6-10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1A
Neck Extension
1 Set
6-10 Reps
@7-8
1B
Neck Curl
1 Set
6-10 Reps
@7-8
2A
Barbell Wrist Curl
1 Set
6-10 Reps
@7-8
2B
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@7-8
3
DB Pronation/Supination
1 Set
6-10 Reps
@7-8
Day 2
1A
Neck Extension
1 Set
6-10 Reps
@7-8
1B
Neck Curl
1 Set
6-10 Reps
@7-8
2A
Barbell Wrist Curl
1 Set
6-10 Reps
@7-8
2B
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@7-8
3
DB Pronation/Supination
1 Set
6-10 Reps
@7-8