12-Week Neck-Friendly Training Plan

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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