Name: Playbook - Julian Smith - Day 20: Calves/Abs/Neck
Uploaded: 2025-08-07T19:33:01.789Z
Duration: 60 min
Description: Day 20: Calves/Abs/Neck

Corne

Holy crap my neck was so sore after the first two, literally love how “thick” my neck is starting to look at least it looks like to me lol! Love these days, super needed to cause wow am I sore from week 4

Nathan Dorado

Mike

Dexter

Priscilla

Kyle

Dylan

David

Workout

Owen

Awesome 👏🏾 workout I love that I get to hit all the small body parts with volume

Richard Garcia

Nice chill active rest day after that leg day was much needed!

Mily

MUCH needed active recovery day after that deadly leg day 😮‍💨

Garrett

Sets 1-3: toes pointed out
Sets 4-6: toes pointed in

(1:5:1:0) only on the 5 rep sets.

*Seated Calf Raise

*Smith Machine Standing Calf Raise

Every 5 reps do a 5 second pause on the full contraction.

*Kneeling Cable Crunch

*Side Oblique Cable Crunch

Decline Reverse Sit Up (4:0:1:2)

*Decline Oblique Twist

Incline Plate Front Neck Raise

Decline Plate Front Neck Raise (4:0:1:0)

*Standing Rear Neck Raise

Banded Rear Neck Side to Side

Day 20: Calves/Abs/Neck

Julio

Awesome! Didn’t miss a day of the challenge 💪🏽

Robin

Been following for the first week but accidentally marking off the workouts on The Daily Pump Collection and not the Summer Pump Challenge Collection.. oops😅 Loving the split so far!! And the challenge is keeping me accountable🔥 good luck to everyone!!

Summer Pump Challenge Intro

Mario

Day 1: Back

Dave

Day 2: Chest/shoulders

Day 3: Biceps/Triceps/forearms

Buckeyes14

Day 4: Legs

Bryce

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Jens

Day 5: Calves/Abs/Neck

Felicia

Darren

Day 6: Back

Lacey

Day 7: Chest/shoulders

Day 8: Biceps/Triceps/Forearms

Honestly the hardest leg day I've ever had. 
Recovery is going to be a mother fucker!!

William

Day 9: Legs

Needed as always I love these days more and more when they come around lol

Day 10: Calves/Abs/Neck

Analise

Neal

Day 11: Back

This one is hard but worth pushing through

Day 12: Chest/shoulders

Jason

Day 13: Biceps/Triceps/forearms

Had my legs shaking after the third workout 🤪

Jeremy

Day 14: Legs

Burn baby burn 🔥 abs are definitely 👍🏾 starting to pop

Day 15: Calves/Abs/Neck

Day 16: Back

Day 17: Chest/shoulders

Henry

Day 18: Biceps/Triceps/forearms

Franci

Hardest leg day I’ve had in years, that giant set wiped me out!

Glade

Day 19: Legs

Going to have to walk sideways through doors today

Kendell

Steven

Day 21: Back

LeRoy

Day 22: Chest/shoulders

Maxwell

One of the best arm days I’ve had in a while 🔥

Day 23: Biceps/Triceps/forearms

Ricky

My entire body was shaking during the hip thrust.

Davi

Day 24: Legs

Ethan

Day 25: Calves/Abs/Neck

Day 26: Back

Miguel

Day 26: Chest/shoulders

Had to cut it short cause of time crunch for me but absolute killer

Cameron

Abdullah

Day 27: Biceps/Triceps/forearms

Jonathan

Day 28: Legs

Calves abs and neck are absolutely SORE INSTANTLY! Feel like I have the thickest meat neck right now it’s crazy

Day 29: Calves/Abs/Neck

Day 30: Back

Day 31: Chest/shoulders

Juanqui

Day 32: Biceps/Triceps/forearms

Lucas Lucco

Gregory

Day 33: Legs

Neck soreness is a different type of being sore I’d tell you that much, also calves were LIT UP, people at the gym even were complimenting the neck and calve workouts LFG😈👍🏼

Day 20: Calves/Abs/Neck

Community

More workouts from Julian Smith