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Neck Torture

by Phoenix B.
5 athletes joined
5.0
(1 rating)

Program Description

Strength and hypertrophy training for the neck. Core strength and control. Spinal Decompression.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 26, 2024 06:03
  • Last Edited
    Jun 18, 2025 09:13

Summary

Unleash the power of your neck with the 12-week "Neck Torture" program, designed to build strength and stability through targeted exercises performed daily. This program incorporates a variety of movements, including neck extensions, flexions, and rotations, ensuring comprehensive muscle engagement. Perfect for those with a garage gym setup, you'll enhance your overall performance and reduce the risk of injury. Commit to this intense regimen and watch your neck strength transform!
Muscle Engagement
Front
Back
MuscleSet
Neck
70.6%
Abs
27.5%
Forearms
2%
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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
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
4
Hanging Spinal Decompression
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
4
Hanging Spinal Decompression
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Gray Banded Left Neck Rotation
1
-
2
Gray Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
4
Hanging Spinal Decompression
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
4
Hanging Spinal Decompression
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
4
Hanging Spinal Decompression
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Left Lateral Neck Flexion
1
-
2
Right Lateral Neck Flexion
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Gray Banded Left Neck Rotation
1
-
2
Gray Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
4
Hanging Spinal Decompression
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Blue Banded Left Neck Rotation
1
-
2
Blue Banded Right Neck Rotation
1
-
3
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
-
2
Neck Flexion
1
-
3
Left Lateral Neck Flexion
1
-
4
Right Lateral Neck Flexion
1
-
5
Blue Banded Left Neck Rotation
1
-
6
Blue Banded Right Neck Rotation
1
-
7
Stomach Vacuums
1
-
Week 1
1 / 12 Weeks
Day 7
1
Neck Extension
1 Set
-
2
Neck Flexion
1 Set
-
3
Left Lateral Neck Flexion
1 Set
-
4
Right Lateral Neck Flexion
1 Set
-
5
Blue Banded Left Neck Rotation
1 Set
-
6
Blue Banded Right Neck Rotation
1 Set
-
7
Stomach Vacuums
1 Set
-
Day 3
1
Gray Banded Left Neck Rotation
1 Set
-
2
Gray Banded Right Neck Rotation
1 Set
-
3
Stomach Vacuums
1 Set
-
4
Hanging Spinal Decompression
1 Set
-
Day 1
1
Neck Extension
1 Set
-
2
Neck Flexion
1 Set
-
3
Stomach Vacuums
1 Set
-
4
Hanging Spinal Decompression
1 Set
-
Day 2
1
Left Lateral Neck Flexion
1 Set
-
2
Right Lateral Neck Flexion
1 Set
-
3
Stomach Vacuums
1 Set
-
4
Hanging Spinal Decompression
1 Set
-
Day 4
1
Neck Extension
1 Set
-
2
Neck Flexion
1 Set
-
3
Stomach Vacuums
1 Set
-
4
Hanging Spinal Decompression
1 Set
-
Day 5
1
Left Lateral Neck Flexion
1 Set
-
2
Right Lateral Neck Flexion
1 Set
-
3
Stomach Vacuums
1 Set
-
4
Hanging Spinal Decompression
1 Set
-
Day 6
1
Gray Banded Left Neck Rotation
1 Set
-
2
Gray Banded Right Neck Rotation
1 Set
-
3
Stomach Vacuums
1 Set
-
4
Hanging Spinal Decompression
1 Set
-