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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout20 minutes
- CreatedMar 30, 2024 07:34
- Last EditedSep 07, 2024 02:43
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 Curl3 Sets
33 Reps
@9
1B
Neck Extension3 Sets
33 Reps
@9
2
Neck Left Side Bend3 Sets
33 Reps
@9
3
Neck Right Side Bend3 Sets
33 Reps
@9
Day 2
1A
Neck Curl3 Sets
33 Reps
@9
1B
Neck Extension3 Sets
33 Reps
@9
2
Neck Left Side Bend3 Sets
33 Reps
@9
3
Neck Right Side Bend3 Sets
33 Reps
@9
Day 3
1A
Neck Curl3 Sets
33 Reps
@9
1B
Neck Extension3 Sets
33 Reps
@9
2
Neck Left Side Bend3 Sets
33 Reps
@9
3
Neck Right Side Bend3 Sets
33 Reps
@9