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(Basic Gym Setting) Golf Workout Program 2021

4 Weeks/5 Days

(Basic Gym Setting) Golf Workout Program 2021

(Basic Gym Setting) Golf Workout Program 2021

4 Weeks/5 Days

(Basic Gym Setting) Golf Workout Program 2021

4 Weeks/5 Days

Workout Goals

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Beginner
1 sets, 00:05:00, 00:20 rest
1 00:05:00 00:20 Temp Raise 5 min
1 sets, MAX reps, 00:45 rest
1 --:--:-- MAX 00:45 ISO Test
Beginner
2 sets, 00:00:30, 00:30 rest
2 00:00:30 00:30 Activation Upper
2 sets, 12 reps, 00:20 rest
2 12 00:20 Activation Upper
3 sets, 10 reps, 00:45 rest
3 10 00:45 Upper Push A.)
3 sets, 10 reps, 00:45 rest
3 10 00:45 Upper Push B.) -- 4 rds
3 sets, 00:00:25, 00:45 rest
3 00:00:25 00:45 Core Stability A.) -- 3 rds
3 sets, 5 reps, 00:45 rest
3 5 00:45 Core Stability A.) -- 3 rds
3 sets, 10 reps, 00:30 rest
3 10 00:30 Upper Push C.) SS -- 3 rds
3 sets, 15 reps, 00:45 rest
3 15 00:45 Upper Push C.) SS -- 3 rds
2 sets, 5 reps, 00:45 rest
2 5 00:45 Fancy Work -- 2 rds
2 sets, 00:00:30, 00:30 rest
2 00:00:30 00:30 Fancy Work -- 2 rds
  • normal
  • superset
  • alternate
  • circuit
Exercise Sets Distance Time Reps Weight Rest
Beginner
1 sets, 00:05:00
1 00:05:00 --:-- Temp Raise 5 Min
Very Easy
1 sets, 00:01:00, 00:20 rest
1 00:01:00 00:20 Lower Body Prep
Beginner
2 sets, 5 reps, 00:30 rest
2 5 00:30 Lower Body Prep
2 sets, 5 reps, 00:30 rest
2 5 00:30 Lower Body Prep
1 sets, MAX reps20 lbs
1 MAX 20 lbs --:-- ISO Test
Beginner
3 sets, 12 reps, 00:45 rest
3 12 00:45 Lower Body A.) -- 3 rds
3 sets, 00:00:30, 00:45 rest
3 00:00:30 00:45 Lower body B.) SS -- 3 rds
3 sets, 10 reps, 00:45 rest
3 10 00:45 Lower body B.) SS -- 3 rds
3 sets, 8 reps, 00:45 rest
3 8 00:45 Rotational Work A.) -- 3 rds
3 sets, 8 reps, 00:45 rest
3 8 00:45 Rotational Work A.) -- 3 rds
3 sets, 10 reps, 00:45 rest
3 10 00:45 Lower Body C.)
3 sets, 8 reps00:00:30, 00:30 rest
3 8 00:30 Rotational Work B.)
  • normal
  • superset
  • alternate
  • circuit
Exercise Sets Distance Time Reps Weight Rest
Beginner
1 sets, 00:05:00
1 00:05:00 --:-- Temp Raise 5 Min
2 sets, 15 reps, 00:30 rest
2 15 00:30 Upper Activation -- 2 rds
Beginner
2 sets, 15 reps15 lbs00:00:30, 00:30 rest
2 15 15 lbs 00:30 Upper Activation -- 2 rds
3 sets, 10 reps, 00:45 rest
3 10 00:45 Upper Body Pull A.)
3 sets, 10 reps, 00:45 rest
3 10 00:45 Upper body pull B.)
4 sets, 6 reps, 00:45 rest
4 6 00:45 Push Power/Core A.) -- 4 rds
4 sets, 8 reps, 00:45 rest
4 8 00:45 Push Power/Core A.) -- 4 rds
3 sets, 12 reps, 00:45 rest
3 12 00:45 Upper Body Pull C,) SS -- 3 rds
3 sets, 00:00:20, 00:45 rest
3 00:00:20 00:45 Upper Body Pull C,) SS -- 3 rds
3 sets, 10 reps10 lbs, 00:45 rest
3 10 10 lbs 00:45 Push Power/Core B.) -- 3 rds
Beginner
3 sets, 10 reps, 00:45 rest
3 10 00:45 Push Power/Core B.) -- 3 rds
2 sets, 8 reps20 lbs, 00:45 rest
2 8 20 lbs 00:45 Fancy Work -- 2 rds
2 sets, 8 reps, 00:45 rest
2 8 00:45 Fancy Work -- 2 rds
  • normal
  • superset
  • alternate
  • circuit
Exercise Sets Distance Time Reps Weight Rest
Beginner
1 sets, 00:00:01, 00:20 rest
1 00:00:01 00:20 Your Choice
  • normal
  • superset
  • alternate
  • circuit
Exercise Sets Distance Time Reps Weight Rest
Beginner
1 sets, 00:05:00
1 00:05:00 --:-- Temp Raise 5 Min
Beginner
2 sets, 00:00:30, 00:30 rest
2 00:00:30 00:30 Lower/Upper Activation
Intermediate
2 sets, 00:00:30, 00:20 rest
2 00:00:30 00:20 Lower/Upper Activation
3 sets, 10 reps, 00:45 rest
3 10 00:45 Lower/Power SS A.) -- 3 rds
3 sets, 5 reps, 00:45 rest
3 5 00:45 Lower/Power SS A.) -- 3 rds
3 sets, 5 reps, 00:45 rest
3 5 00:45 Core Stability A.) -- 3 rds
3 sets, 8 reps, 00:45 rest
3 8 00:45 Core Stability A.) -- 3 rds
3 sets, 6 reps20 lbs, 00:30 rest
3 6 20 lbs 00:30 Total Body Light PushPump -- 3 rds
3 sets, 8 reps, 00:30 rest
3 8 00:30 Total Body Light PushPump -- 3 rds
3 sets, 10 reps20 lbs, 00:30 rest
3 10 20 lbs 00:30 Total Body Light PushPump -- 3 rds
3 sets, 00:00:20, 00:40 rest
3 00:00:20 00:40 Lower/Power SS B.) -- 3 rds
3 sets, 8 reps, 00:45 rest
3 8 00:45 Lower/Power SS B.) -- 3 rds
3 sets, 00:00:30, 00:45 rest
3 00:00:30 00:45 Core Stability B.) -- 3 rds
3 sets, 05 reps6 lbs, 00:45 rest
3 05 6 lbs 00:45 Core Stability B.) -- 3 rds
  • normal
  • superset
  • alternate
  • circuit
Exercise Sets Distance Time Reps Weight Rest
Intermediate
1 sets, 00:05:00, 00:30 rest
1 00:05:00 00:30 5 Minute Warmup
Intermediate
2 sets, 20 reps, 00:30 rest
2 20 00:30 Upper body prep
2 sets, 6 reps, 00:30 rest
2 6 00:30 Upper body prep
2 sets, 10 reps, 00:30 rest
2 10 00:30 Upper body prep
Intermediate
3 sets, 10 lbs00:00:30, 00:30 rest
3 00:00:30 10 lbs 00:30 Upper Capacity 30 seconds -- 3 rds for 00:30
3 sets, 00:00:30, 00:30 rest
3 00:00:30 00:30 Upper Capacity 30 seconds -- 3 rds for 00:30
Intermediate
3 sets, 00:00:30, 00:30 rest
3 00:00:30 00:30 Upper Capacity 30 seconds -- 3 rds for 00:30
Beginner
3 sets, 00:00:30, 00:30 rest
3 00:00:30 00:30 Upper Capacity 30 seconds -- 3 rds for 00:30
3 sets, 00:00:30, 00:30 rest
3 00:00:30 00:30 Upper Capacity 30 seconds -- 3 rds for 00:30
3 sets, 00:00:30, 00:30 rest
3 00:00:30 00:30 Lower Capacity 30 Seconds -- 3 rds for 00:30
3 sets, 45 lbs00:00:30, 00:30 rest
3 00:00:30 00:30 Lower Capacity 30 Seconds -- 3 rds for 00:30
3 sets, 00:00:30, 00:30 rest
3 00:00:30 00:30 Lower Capacity 30 Seconds -- 3 rds for 00:30
3 sets, 10 lbs00:00:30, 00:30 rest
3 00:00:30 00:30 Lower Capacity 30 Seconds -- 3 rds for 00:30
2 sets, 5 reps, 00:45 rest
2 5 00:45 Mobility Finisher -- 2 rds
2 sets, 5 reps, 00:45 rest
2 5 00:45 Mobility Finisher -- 2 rds
2 sets, 8 reps10 lbs, 00:45 rest
2 8 10 lbs 00:45 Fancy Work -- 2 rds
2 sets, 10 reps, 00:45 rest
2 10 00:45 Fancy Work -- 2 rds
  • normal
  • superset
  • alternate
  • circuit