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BoostcampPNG

NECK = UNCHOKEABLE

by Anthony E.
93 athletes joined

Program Description

See thumbnail above for the purpose of this program. This should be run concurrently with another program on the off days.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Mar 30, 2024 07:34
  • Last Edited
    Feb 09, 2025 05:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Neck
100%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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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
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
10 reps
RPE 9
1B
Neck Extension
3
10 reps
RPE 9
2
Neck Left Side Bend
3
10 reps
RPE 9
3
Neck Right Side Bend
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
10 reps
RPE 9
1B
Neck Extension
3
10 reps
RPE 9
2
Neck Left Side Bend
3
10 reps
RPE 9
3
Neck Right Side Bend
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
5 reps
RPE 10
1B
Neck Extension
3
5 reps
RPE 10
2
Neck Left Side Bend
3
5 reps
RPE 10
3
Neck Right Side Bend
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
3 reps
RPE 10
1B
Neck Extension
3
3 reps
RPE 10
2
Neck Left Side Bend
3
3 reps
RPE 10
3
Neck Right Side Bend
3
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
10 reps
RPE 9
1B
Neck Extension
3
10 reps
RPE 9
2
Neck Left Side Bend
3
10 reps
RPE 9
3
Neck Right Side Bend
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
10 reps
RPE 9
1B
Neck Extension
3
10 reps
RPE 9
2
Neck Left Side Bend
3
10 reps
RPE 9
3
Neck Right Side Bend
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
5 reps
RPE 10
1B
Neck Extension
3
5 reps
RPE 10
2
Neck Left Side Bend
3
5 reps
RPE 10
3
Neck Right Side Bend
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
3 reps
RPE 10
1B
Neck Extension
3
3 reps
RPE 10
2
Neck Left Side Bend
3
3 reps
RPE 10
3
Neck Right Side Bend
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
33 reps
RPE 9
1B
Neck Extension
3
33 reps
RPE 9
2
Neck Left Side Bend
3
33 reps
RPE 9
3
Neck Right Side Bend
3
33 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
20 reps
RPE 9
1B
Neck Extension
3
20 reps
RPE 9
2
Neck Left Side Bend
3
20 reps
RPE 9
3
Neck Right Side Bend
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
10 reps
RPE 9
1B
Neck Extension
3
10 reps
RPE 9
2
Neck Left Side Bend
3
10 reps
RPE 9
3
Neck Right Side Bend
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
10 reps
RPE 9
1B
Neck Extension
3
10 reps
RPE 9
2
Neck Left Side Bend
3
10 reps
RPE 9
3
Neck Right Side Bend
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
5 reps
RPE 10
1B
Neck Extension
3
5 reps
RPE 10
2
Neck Left Side Bend
3
5 reps
RPE 10
3
Neck Right Side Bend
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
3
3 reps
RPE 10
1B
Neck Extension
3
3 reps
RPE 10
2
Neck Left Side Bend
3
3 reps
RPE 10
3
Neck Right Side Bend
3
3 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Neck Curl
3 Sets
33 Reps
@9
1B
Neck Extension
3 Sets
33 Reps
@9
2
Neck Left Side Bend
3 Sets
33 Reps
@9
3
Neck Right Side Bend
3 Sets
33 Reps
@9
Day 2
1A
Neck Curl
3 Sets
33 Reps
@9
1B
Neck Extension
3 Sets
33 Reps
@9
2
Neck Left Side Bend
3 Sets
33 Reps
@9
3
Neck Right Side Bend
3 Sets
33 Reps
@9
Day 3
1A
Neck Curl
3 Sets
33 Reps
@9
1B
Neck Extension
3 Sets
33 Reps
@9
2
Neck Left Side Bend
3 Sets
33 Reps
@9
3
Neck Right Side Bend
3 Sets
33 Reps
@9