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BUPT_Golf

by Jack Kennedy
1 athletes joined

Program Description

**BUPT_Golf** is a comprehensive 6-week program designed to enhance your golf performance through targeted strength and conditioning. With 18 training sessions spread across the week, you'll engage in a variety of exercises, including dumbbell curls, TRX rows, and weighted step-ups, focusing on building strength in your arms, core, and legs. Each workout is crafted to improve your stability, power, and endurance, helping you achieve a better swing and overall performance on the course. Get ready to elevate your game and unleash your potential!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 18, 2025 06:05
  • Last Edited
    Sep 12, 2025 10:00

Summary

Elevate your golf game with the BUPT_Golf program, designed to enhance your strength, stability, and overall performance on the course. Over six weeks, you'll engage in three targeted workouts per week, focusing on key muscle groups essential for powerful swings and endurance. Each session combines exercises like dumbbell curls, TRX rows, and weighted step-ups, ensuring a balanced approach to fitness. Get ready to boost your game and feel the difference in your performance!
Muscle Engagement
Front
Back
MuscleSet
Abs
22.6%
Upper Back
10.8%
Quadriceps
9.7%
Triceps
8.6%
Biceps
7.5%
Glutes
7.5%
Middle Delts
5.4%
Front Delts
5.4%
Chest
5.4%
Calves
5.4%
Lats
4.3%
Hamstrings
4.3%
Forearms
2.2%
Rear Delts
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Plank
3
30 mins
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Plank
3
30 mins
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Plank
3
30 mins
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Plank
3
30 mins
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Plank
3
30 mins
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
-
2
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Plank
3
30 mins
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Side Bend (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Side Bend (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Side Bend (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Side Bend (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Side Bend (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Side Bend (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Box Squat (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Russian Twist
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Box Squat (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Russian Twist
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Box Squat (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Russian Twist
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Box Squat (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Russian Twist
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Box Squat (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Russian Twist
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Box Squat (Barbell)
3
10-12 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Russian Twist
3
10-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
4
Plank
3 Sets
30 mins
-
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
TRX Row
3 Sets
10-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
4
Side Bend (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Step-Up (Weighted)
3 Sets
10-12 Reps
-
2
Box Squat (Barbell)
3 Sets
10-12 Reps
-
3
Standing Calf Raise
3 Sets
10-12 Reps
-
4
Russian Twist
3 Sets
10-12 Reps
-