12-Week Neck-Friendly Training Plan

Transform your training with the 12-Week Neck-Friendly Training Plan, designed for lifters seeking a balanced approach to strength without compromising neck safety. This comprehensive program spans 12 weeks and includes five workouts each week, focusing on push, pull, and leg days. Each session is carefully structured with a variety of exercises—like the Bench Press and Squat—targeting major muscle groups while minimizing neck strain. Get ready to build strength, improve your form, and elevate your fitness journey!

Phase 1 – Weeks 1–4 (Rep Foundation)
🎯 Focus: Build movement quality, 8–10 reps main lifts, 10–15 accessories, ~65–70% 1RM.

Phase 2 – Weeks 5–8 (Volume Push, Hypertrophy)
🎯 Focus: Slightly heavier loads, 6–8 reps main lifts, 8–12 accessories, ~70–75% 1RM.

Phase 3 – Weeks 9–12 (Intensity Push, Strength)
🎯 Focus: Heavy but safe loads, 4–6 reps main lifts, 6–10 accessories, ~75–85% 1RM.

Progression Week by Week:
Weeks 1–4: Add 1–2 reps each week within range.
Weeks 5–6, 8: Add weight (2.5–5%) when you hit the top of rep range.
Week 7: Deload (lighter, fewer sets).
Weeks 9–12: Lower reps, increase load. Track best 5k pace in Week 12.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Landmine Press

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Dumbbell)

Push Up

Push

Chest Supported Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Single Arm Row (Dumbbell)

Face Pull

Incline Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Standing Calf Raise

Leg Extension

Legs

Farmer's Walk (Weighted)

Run / Conditioning

Bench Press (Close Grip)

Hip Abductor (Machine)

Arnold Press

Cardio (Zone 2)

Hybrid/Weak Points

Skull Crusher (Barbell)

Bicep Curl (Dumbbell)

Run/Conditioning

Pull-Up (Weighted)

Rep Foundation

Volume Push

Deload

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