12-Week Neck-Friendly Training Plan
12 week, 4 + 1 day split (Push/Pull/Leg/Cardio + Optional Hybrid) program tailored for upper neck/back stiffness/pain.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–10 reps | 70% |
| 2 | Landmine Press | 3 | 8–10 reps | 70% |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | 70% |
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps | 70% |
| 5 | Overhead Tricep Extension (Dumbbell) | 2 | 12–15 reps | 70% |
| 6 | Push Up | 3 | AMRAP | 70% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Supported Row (Dumbbell) | 4 | 8–10 reps | 70% |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 8–10 reps | 70% |
| 3 | Single Arm Row (Dumbbell) | 3 | 8–12 reps | 70% |
| 4 | Face Pull | 3 | 12–15 reps | 70% |
| 5 | Incline Curl (Dumbbell) | 3 | 10–12 reps | 70% |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps | 70% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps | 70% |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | 70% |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | 70% |
| 4 | Hip Thrust (Barbell) | 3 | 8–10 reps | 70% |
| 5 | Standing Calf Raise | 3 | 12–15 reps | 70% |
| 6 | Leg Extension | 3 | 12–15 reps | 70% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 30 min | 70% |
| Superset | ||||
| 2A | Bird Dog | 3 | 10 reps | 70% |
| 2B | Side Plank with Reach Through | 3 | 0.5 min | 70% |
| 2C | Dead Bug | 3 | 10 reps | 70% |
| 3 | Farmer's Walk (Weighted) | 3 | 0.5 min | 70% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 10 reps | 70% |
| Superset | ||||
| 2A | Lateral Raise (Dumbbell) | 3 | 12 reps | 70% |
| 2B | Seated Front Raise | 3 | 12 reps | 70% |
| Superset | ||||
| 3A | Hammer Curl (Dumbbell) | 3 | 12 reps | 70% |
| 3B | Tricep Rope Push Down (Cable) | 3 | 12 reps | 70% |
| 4 | Hip Abductor (Machine) | 3 | 15–20 reps | 70% |
| 5 | Arnold Press | 3 | 10 reps | 70% |
| 6 | Cardio (Zone 2) | 1 | 15 min | 70% |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 12-Week Neck-Friendly Training Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
12-Week Neck-Friendly Training Plan is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
12-Week Neck-Friendly Training Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
