Program Description
To gain 8-12mph swing speed over a 12 week period while continuing strengthening on other days. The swing speed program is meant to be done on your rest days from the gym and should be paired with a flexibility program.
Program Overview
- LevelBeginner, Intermediate
- GoalAthletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedJan 04, 2026 03:13
- Last EditedJan 04, 2026 03:32
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
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
1
395g Dominant Swing
1
6 reps
-
2
395g Non-Dominant Swing
1
5 reps
-
3
395g Step-Through Swing
1
5 reps
-
4
430g Dominant Swing
1
4 reps
-
5
430g Non-Dominant Swing
1
4 reps
-
6
445g Dominant Swing
1
3 reps
-
7
445g Non-Dominant Swing
1
3 reps
-
8
480g Dominant Swing
1
2 reps
-
9
Driver Swings
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
6 reps
-
2
395g Non-Dominant Swing
1
5 reps
-
3
395g Step-Through Swing
1
5 reps
-
4
430g Dominant Swing
1
4 reps
-
5
430g Non-Dominant Swing
1
4 reps
-
6
445g Dominant Swing
1
3 reps
-
7
445g Non-Dominant Swing
1
3 reps
-
8
480g Dominant Swing
1
2 reps
-
9
Driver Swings
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
6 reps
-
2
395g Non-Dominant Swing
1
5 reps
-
3
395g Step-Through Swing
1
5 reps
-
4
430g Dominant Swing
1
4 reps
-
5
430g Non-Dominant Swing
1
4 reps
-
6
445g Dominant Swing
1
3 reps
-
7
445g Non-Dominant Swing
1
3 reps
-
8
480g Dominant Swing
1
2 reps
-
9
Driver Swings
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
6 reps
-
2
395g Non-Dominant Swing
1
5 reps
-
3
395g Step-Through Swing
1
5 reps
-
4
430g Dominant Swing
1
4 reps
-
5
430g Non-Dominant Swing
1
4 reps
-
6
445g Dominant Swing
1
3 reps
-
7
445g Non-Dominant Swing
1
3 reps
-
8
480g Dominant Swing
1
2 reps
-
9
Driver Swings
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
7 reps
-
2
395g Step-Through Swing
1
5 reps
-
3
430g Dominant Swing
1
4 reps
-
4
430g Non-Dominant Swing
1
4 reps
-
5
445g Dominant Swing
1
3 reps
-
6
480g Dominant Swing
1
2 reps
-
7
Driver Swings
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
7 reps
-
2
395g Step-Through Swing
1
5 reps
-
3
430g Dominant Swing
1
4 reps
-
4
430g Non-Dominant Swing
1
4 reps
-
5
445g Dominant Swing
1
3 reps
-
6
480g Dominant Swing
1
2 reps
-
7
Driver Swings
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
7 reps
-
2
395g Step-Through Swing
1
5 reps
-
3
430g Dominant Swing
1
4 reps
-
4
430g Non-Dominant Swing
1
4 reps
-
5
445g Dominant Swing
1
3 reps
-
6
480g Dominant Swing
1
2 reps
-
7
Driver Swings
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
7 reps
-
2
395g Step-Through Swing
1
5 reps
-
3
430g Dominant Swing
1
4 reps
-
4
430g Non-Dominant Swing
1
4 reps
-
5
445g Dominant Swing
1
3 reps
-
6
480g Dominant Swing
1
2 reps
-
7
Driver Swings
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
8 reps
-
2
395g Step-Through Swing
1
6 reps
-
3
430g Dominant Swing
1
4 reps
-
4
Driver Swings
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
8 reps
-
2
395g Step-Through Swing
1
6 reps
-
3
430g Dominant Swing
1
4 reps
-
4
Driver Swings
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
8 reps
-
2
395g Step-Through Swing
1
6 reps
-
3
430g Dominant Swing
1
4 reps
-
4
Driver Swings
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
8 reps
-
2
395g Step-Through Swing
1
6 reps
-
3
430g Dominant Swing
1
4 reps
-
4
Driver Swings
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
430g Dominant Swing
1
5 reps
-
2
430g Non-Dominant Swing
1
5 reps
-
3
445g Dominant Swing
1
4 reps
-
4
445g Non-Dominant Swing
1
4 reps
-
5
480g Dominant Swing
1
3 reps
-
6
395g Dominant Swing
1
5 reps
-
7
395g Step-Through Swing
1
4 reps
-
8
Driver Swings
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
430g Dominant Swing
1
5 reps
-
2
430g Non-Dominant Swing
1
5 reps
-
3
445g Dominant Swing
1
4 reps
-
4
445g Non-Dominant Swing
1
4 reps
-
5
480g Dominant Swing
1
3 reps
-
6
395g Dominant Swing
1
5 reps
-
7
395g Step-Through Swing
1
4 reps
-
8
Driver Swings
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
430g Dominant Swing
1
5 reps
-
2
430g Non-Dominant Swing
1
5 reps
-
3
445g Dominant Swing
1
4 reps
-
4
445g Non-Dominant Swing
1
4 reps
-
5
480g Dominant Swing
1
3 reps
-
6
395g Dominant Swing
1
5 reps
-
7
395g Step-Through Swing
1
4 reps
-
8
Driver Swings
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
430g Dominant Swing
1
5 reps
-
2
430g Non-Dominant Swing
1
5 reps
-
3
445g Dominant Swing
1
4 reps
-
4
445g Non-Dominant Swing
1
4 reps
-
5
480g Dominant Swing
1
3 reps
-
6
395g Dominant Swing
1
5 reps
-
7
395g Step-Through Swing
1
4 reps
-
8
Driver Swings
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
445g Dominant Swing
1
4 reps
-
2
445g Non-Dominant Swing
1
4 reps
-
3
480g Dominant Swing
1
4 reps
-
4
480g Step-Through Swing
1
3 reps
-
5
395g Dominant Swing
1
6 reps
-
6
395g Step-Through Swing
1
4 reps
-
7
Driver Swings
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
445g Dominant Swing
1
4 reps
-
2
445g Non-Dominant Swing
1
4 reps
-
3
480g Dominant Swing
1
4 reps
-
4
480g Step-Through Swing
1
3 reps
-
5
395g Dominant Swing
1
6 reps
-
6
395g Step-Through Swing
1
4 reps
-
7
Driver Swings
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
445g Dominant Swing
1
4 reps
-
2
445g Non-Dominant Swing
1
4 reps
-
3
480g Dominant Swing
1
4 reps
-
4
480g Step-Through Swing
1
3 reps
-
5
395g Dominant Swing
1
6 reps
-
6
395g Step-Through Swing
1
4 reps
-
7
Driver Swings
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
445g Dominant Swing
1
4 reps
-
2
445g Non-Dominant Swing
1
4 reps
-
3
480g Dominant Swing
1
4 reps
-
4
480g Step-Through Swing
1
3 reps
-
5
395g Dominant Swing
1
6 reps
-
6
395g Step-Through Swing
1
4 reps
-
7
Driver Swings
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
445g Dominant Swing
1
4 reps
-
2
480g Dominant Swing
1
3 reps
-
3
395g Dominant Swing
1
6 reps
-
4
395g Step-Through Swing
1
5 reps
-
5
Driver Swings
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
445g Dominant Swing
1
4 reps
-
2
480g Dominant Swing
1
3 reps
-
3
395g Dominant Swing
1
6 reps
-
4
395g Step-Through Swing
1
5 reps
-
5
Driver Swings
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
445g Dominant Swing
1
4 reps
-
2
480g Dominant Swing
1
3 reps
-
3
395g Dominant Swing
1
6 reps
-
4
395g Step-Through Swing
1
5 reps
-
5
Driver Swings
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
395g Dominant Swing
1
4 reps
-
2
Driver Swings
1
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
395g Dominant Swing1 Set
6 Reps
-
2
395g Non-Dominant Swing1 Set
5 Reps
-
3
395g Step-Through Swing1 Set
5 Reps
-
4
430g Dominant Swing1 Set
4 Reps
-
5
430g Non-Dominant Swing1 Set
4 Reps
-
6
445g Dominant Swing1 Set
3 Reps
-
7
445g Non-Dominant Swing1 Set
3 Reps
-
8
480g Dominant Swing1 Set
2 Reps
-
9
Driver Swings1 Set
8 Reps
-
Day 2
1
430g Dominant Swing1 Set
5 Reps
-
2
430g Non-Dominant Swing1 Set
5 Reps
-
3
445g Dominant Swing1 Set
4 Reps
-
4
445g Non-Dominant Swing1 Set
4 Reps
-
5
480g Dominant Swing1 Set
3 Reps
-
6
395g Dominant Swing1 Set
5 Reps
-
7
395g Step-Through Swing1 Set
4 Reps
-
8
Driver Swings1 Set
10 Reps
-