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Neck Torture

by Phoenix B.
2 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
    Nov 19, 2024 08:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-