Follow workout plans to make working out easier!
Track your workouts online & on your mobile device
Never miss a workout with scheduled workouts
Get notifications to keep your workouts on track
Sign Up
Are you a staff member, coach, or gym owner? See how we can help

Elite Golf Performance Plan (Full Gym/Pro/Advanced)

4 Days/Week/Mix Strength/Circuits/Performance

Elite Golf Performance Plan (Full Gym/Pro/Advanced)

Elite Golf Performance Plan (Full Gym/Pro/Advanced)

4 Days/Week/Mix Strength/Circuits/Performance

Elite Golf Performance Plan (Full Gym/Pro/Advanced)

4 Days/Week/Mix Strength/Circuits/Performance

Workout Goals

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
2 sets, 8 reps, 00:20 rest
2 8 00:20 Band Warmup
2 sets, 15 reps, 00:20 rest
2 15 00:20 Band Warmup
1 sets, 20 reps00:02:00
1 20 --:-- Challenge
3 sets, 10 reps, 00:30 rest
3 10 -- 00:30 DB/Swiss Ball
Beginner
3 sets, 10 reps, 00:30 rest
3 10 -- 00:30 DB/Swiss Ball
3 sets, 15 reps, 01:00 rest
3 15 01:00 DB/Swiss Ball
3 sets, 8 reps, 00:45 rest
3 8 -- 00:45 Barbell/DB
3 sets, 010 reps, 00:45 rest
3 010 -- 00:45 Barbell/DB
3 sets, 00:00:20, 01:00 rest
3 00:00:20 01:00 Barbell/DB
2 sets, MAX reps, 01:00 rest
2 --:--:-- MAX 01:00 Core Finish
Intermediate
2 sets, 00:00:20, 00:20 rest
2 00:00:20 00:20 Passive Work
Beginner
2 sets, 00:00:30, 00:20 rest
2 00:00:30 00:20 Passive Work
Hip Flexors / Very Easy
2 sets, 00:00:20
2 00:00:20 --:-- Passive Work
  • normal
  • superset
  • alternate
  • circuit
Exercise Sets Distance Time Reps Weight Rest
2 sets, 00:00:30, 00:20 rest
2 00:00:30 00:20 ISO Warmup
2 sets, 00:00:30, 00:30 rest
2 00:00:30 00:30 ISO Warmup
2 sets, 00:00:30
2 00:00:30 --:-- ISO Warmup
1 sets, 00:00:30
1 00:00:30 -- -- --:-- Challenge
1 sets, 8 reps
1 8 -- --:-- 20 Min Set
1 sets, 8 reps
1 8 -- --:-- 20 Min Set
Beginner
1 sets, 10 reps
1 10 -- --:-- 20 Min Set
Beginner
3 sets, 5 reps, 01:00 rest
3 5 -- 01:00 Rotational A.)
2 sets, 12 reps, 00:30 rest
2 12 -- 00:30 Rotational B.)
2 sets, 10 reps
2 10 --:-- Passive
Beginner
2 sets, 6 reps
2 6 --:-- Passive
  • normal
  • superset
  • alternate
  • circuit
Exercise Sets Distance Time Reps Weight Rest
3 sets, 10 reps
3 10 --:-- Challenge/Wup
3 sets, 10 reps
3 10 -- --:-- Challenge/Wup
3 sets, 10 reps
3 10 -- --:-- Challenge/Wup
3 sets, 8 reps, 00:45 rest
3 8 -- 00:45 Unilateral A.)
Beginner
3 sets, 8 reps, 00:45 rest
3 8 -- 00:45 Unilateral A.)
2 sets, 8 reps, 00:45 rest
2 8 00:45 Athletic A.)
2 sets, 6 reps
2 6 --:-- Athletic A.)
3 sets, 8 reps, 00:45 rest
3 8 -- 00:45 Unilateral B.)
Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00 Unilateral B.)
2 sets, 00:00:20, 01:00 rest
2 00:00:20 -- 01:00 Athletic B.)
2 sets, 5 reps
2 5 --:-- Passive Work
Beginner
2 sets, 6 reps
2 6 --:-- Passive Work
  • normal
  • superset
  • alternate
  • circuit
Exercise Sets Distance Time Reps Weight Rest
2 sets, 5 reps
2 5 --:-- Floor Warmup
2 sets, 5 reps
2 5 --:-- Floor Warmup
2 sets, 5 reps
2 5 --:-- Floor Warmup
Beginner
1 sets, 00:05:00
1 00:05:00 --:-- Challenge
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00 Push A.)
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00 Pull B.)
2 sets, MAX reps, 01:30 rest
2 MAX 01:30 Push B.)
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00 Pull B.)
Beginner
2 sets, 8 reps, 00:45 rest
2 8 -- 00:45 Core/Hips
Beginner
2 sets, 20 reps, 00:45 rest
2 20 -- 00:45 Core/Hips
2 sets, 5 reps, 00:20 rest
2 5 00:20 Passive -- 2 rds
2 sets, 5 reps, 00:20 rest
2 5 00:20 Passive -- 2 rds
  • normal
  • superset
  • alternate
  • circuit