logo
BoostcampPNG

Golf Strength - Pre Season

by Anton Hørning
39 athletes joined

Program Description

A pre season weight training program for golfers to improve their strength and power before the season starts Focus on generating transferable strenght for the sport of golf Your skill specific training should always take center stage though

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 23, 2024 07:42
  • Last Edited
    Sep 04, 2025 01:33

Summary

Get ready to elevate your game with the Golf Strength - Pre Season program! Over four weeks, you'll train four days a week, focusing on building upper body strength and core stability essential for a powerful golf swing. Each session includes targeted exercises like the Bench Press and Military Press, ensuring you develop the muscle control and endurance needed on the course. Equip your garage gym and prepare to unleash your potential as you step into the season stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Abs
24.1%
Upper Back
10.8%
Glutes
10.3%
Quadriceps
9.9%
Hamstrings
7.2%
Lats
7%
Front Delts
5.6%
Triceps
4.8%
Forearms
4.6%
Chest
4.2%
Middle Delts
3.1%
Biceps
3.1%
Lower Back
3.1%
Adductors
2.2%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
65%
70%
75%
2
Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
4
Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Single Leg Hip Thrust
2
10-15 reps
RPE 7.5
6
Side Bend (Dumbbell)
3
10-15 reps
RPE 7.5
7
Cable Rotation
3
10-15 reps
RPE 8
8
Sit Up
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
4
Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Single Leg Hip Thrust
2
10-15 reps
RPE 7.5
6
Side Bend (Dumbbell)
3
10-15 reps
RPE 7.5
7
Cable Rotation
3
10-15 reps
RPE 8
8
Sit Up
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
4
Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Single Leg Hip Thrust
2
10-15 reps
RPE 7.5
6
Side Bend (Dumbbell)
3
10-15 reps
RPE 7.5
7
Cable Rotation
3
10-15 reps
RPE 8
8
Sit Up
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
4
Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Single Leg Hip Thrust
2
10-15 reps
RPE 7.5
6
Side Bend (Dumbbell)
3
10-15 reps
RPE 7.5
7
Cable Rotation
3
10-15 reps
RPE 8
8
Sit Up
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
65%
70%
75%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8
5
Wood Chop
2
15 reps
RPE 7.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8
5
Wood Chop
2
15 reps
RPE 7.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8
5
Wood Chop
2
15 reps
RPE 7.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8
5
Wood Chop
2
15 reps
RPE 7.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
65%
70%
75%
2
Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
4
Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Single Leg Hip Thrust
2
10-15 reps
RPE 7.5
6
Side Bend (Dumbbell)
3
10-15 reps
RPE 7.5
7
Cable Rotation
3
10-15 reps
RPE 8
8
Sit Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
4
Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Single Leg Hip Thrust
2
10-15 reps
RPE 7.5
6
Side Bend (Dumbbell)
3
10-15 reps
RPE 7.5
7
Cable Rotation
3
10-15 reps
RPE 8
8
Sit Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
4
Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Single Leg Hip Thrust
2
10-15 reps
RPE 7.5
6
Side Bend (Dumbbell)
3
10-15 reps
RPE 7.5
7
Cable Rotation
3
10-15 reps
RPE 8
8
Sit Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 7
4
Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Single Leg Hip Thrust
2
10-15 reps
RPE 7.5
6
Side Bend (Dumbbell)
3
10-15 reps
RPE 7.5
7
Cable Rotation
3
10-15 reps
RPE 8
8
Sit Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
65%
70%
75%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8
5
Wood Chop
2
15 reps
RPE 7.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8
5
Wood Chop
2
15 reps
RPE 7.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8
5
Wood Chop
2
15 reps
RPE 7.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8
5
Wood Chop
2
15 reps
RPE 7.5
6
Hanging Leg Raise
3
10-15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
65%
70%
75%
2
Military Press (Barbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
@8
5
Wood Chop
2 Sets
15 Reps
@7.5
6
Hanging Leg Raise
3 Sets
10-15 Reps
@8
7
Russian Twist (Dumbbell)
3 Sets
10-20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
65%
70%
75%
2
Military Press (Barbell)
3 Sets
6 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
@8
5
Wood Chop
2 Sets
15 Reps
@7.5
6
Hanging Leg Raise
3 Sets
10-15 Reps
@8
7
Russian Twist (Dumbbell)
3 Sets
10-20 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
65%
70%
75%
2
Deadlift (Dumbbell)
3 Sets
6 Reps
@8
3
Farmer's Walk (Weighted)
3 Sets
AMRAP
@7
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
5
Single Leg Hip Thrust
2 Sets
10-15 Reps
@7.5
6
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@7.5
7
Cable Rotation
3 Sets
10-15 Reps
@8
8
Sit Up
3 Sets
20 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
65%
70%
75%
2
Deadlift (Dumbbell)
3 Sets
6 Reps
@8
3
Farmer's Walk (Weighted)
3 Sets
AMRAP
@7
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
5
Single Leg Hip Thrust
2 Sets
10-15 Reps
@7.5
6
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@7.5
7
Cable Rotation
3 Sets
10-15 Reps
@8
8
Sit Up
3 Sets
20 Reps
@8