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disc golf training

by Dean S.
1 athletes joined

Program Description

structured in three 2week phases (Accumulation, Strength, and Power) to maximize athletic gains for disc golf

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2025 06:09
  • Last Edited
    Nov 07, 2025 04:29
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.8%
Abs
14.5%
Hamstrings
10.9%
Quadriceps
10.1%
Lower Back
6.5%
Upper Back
5.9%
Triceps
4.3%
Front Delts
4.3%
Other
3.9%
Chest
3.9%
Adductors
3.6%
Abductors
3%
Middle Delts
3%
Calves
3%
Lats
2.4%
Rear Delts
2.4%
Biceps
1.2%
Stretching
0.9%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Goblet Squat
3
10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
3
10 reps
RPE 7
4
Plank (Weighted)
1
1 mins
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
3
10 reps
RPE 7
4
Plank (Weighted)
1
1 mins
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3
Box Jump
4
8 reps
RPE 9
4
Plank (Weighted)
1
1 mins
RPE 9
5
Hip Adductor (Machine)
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3
Box Jump
4
8 reps
RPE 9
4
Plank (Weighted)
1
1 mins
RPE 9
5
Hip Adductor (Machine)
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
5 reps
RPE 10
3
Box Jump
3
10 reps
RPE 10
4
Plank (Weighted)
1
1 mins
RPE 10
5
Hip Adductor (Machine)
3
5 reps
RPE 10
6
Hip Abductor (Machine)
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
5 reps
RPE 10
3
Box Jump
3
10 reps
RPE 10
4
Plank (Weighted)
1
1 mins
RPE 10
5
Hip Adductor (Machine)
3
5 reps
RPE 10
6
Hip Abductor (Machine)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Overhead Press (Machine)
3
10 reps
RPE 7
5
Pallof Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
3
Face Pull
3
10 reps
RPE 7
4
Overhead Press (Machine)
3
10 reps
RPE 7
5
Pallof Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
3
Face Pull
4
8 reps
RPE 9
4
Overhead Press (Machine)
4
8 reps
RPE 9
5
Pallof Press
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
3
Face Pull
4
8 reps
RPE 9
4
Overhead Press (Machine)
4
8 reps
RPE 9
5
Pallof Press
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 10
2
Single Arm Row (Dumbbell)
3
5 reps
RPE 10
3
Face Pull
3
5 reps
RPE 10
4
Overhead Press (Machine)
3
5 reps
RPE 10
5
Pallof Press
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 10
2
Single Arm Row (Dumbbell)
3
5 reps
RPE 10
3
Face Pull
3
5 reps
RPE 10
4
Overhead Press (Machine)
3
5 reps
RPE 10
5
Pallof Press
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chopper Low To High (Cable)
3
10 reps
RPE 7
2
Wood Chopper High To Low (Cable)
3
10 reps
RPE 7
3
Rotational Lunge (Dumbell)
3
10 reps
RPE 7
4
Thruster (Dumbbell
3
10 reps
RPE 7
5
Russian Twist
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chopper Low To High (Cable)
3
10 reps
RPE 7
2
Wood Chopper High To Low (Cable)
3
10 reps
RPE 7
3
Rotational Lunge (Dumbell)
3
10 reps
RPE 7
4
Thruster (Dumbbell
3
10 reps
RPE 7
5
Russian Twist
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chopper Low To High (Cable)
4
8 reps
RPE 9
2
Wood Chopper High To Low (Cable)
4
8 reps
RPE 9
3
Rotational Lunge (Dumbell)
4
8 reps
RPE 9
4
Thruster (Dumbbell
4
8 reps
RPE 9
5
Russian Twist
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chopper Low To High (Cable)
4
8 reps
RPE 9
2
Wood Chopper High To Low (Cable)
4
8 reps
RPE 9
3
Rotational Lunge (Dumbell)
4
8 reps
RPE 9
4
Thruster (Dumbbell
4
8 reps
RPE 9
5
Russian Twist
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chopper Low To High (Cable)
3
5 reps
RPE 10
2
Wood Chopper High To Low (Cable)
3
5 reps
RPE 10
3
Rotational Lunge (Dumbell)
3
5 reps
RPE 10
4
Thruster (Dumbbell
3
5 reps
RPE 10
5
Russian Twist
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chopper Low To High (Cable)
3
5 reps
RPE 10
2
Wood Chopper High To Low (Cable)
3
5 reps
RPE 10
3
Rotational Lunge (Dumbell)
3
5 reps
RPE 10
4
Thruster (Dumbbell
3
5 reps
RPE 10
5
Russian Twist
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
2
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
10 reps
RPE 7
4
Calf Raise (Machine)
3
10 reps
RPE 7
5
Side Plank
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
2
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
10 reps
RPE 7
4
Calf Raise (Machine)
3
10 reps
RPE 7
5
Side Plank
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
2
Single Leg Romanian Deadlift
4
8 reps
RPE 9
3
Glute Bridge (Barbell)
4
8 reps
RPE 9
4
Calf Raise (Machine)
4
8 reps
RPE 9
5
Side Plank
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 9
2
Single Leg Romanian Deadlift
4
8 reps
RPE 9
3
Glute Bridge (Barbell)
4
8 reps
RPE 9
4
Calf Raise (Machine)
4
8 reps
RPE 9
5
Side Plank
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 10
2
Single Leg Romanian Deadlift
3
5 reps
RPE 10
3
Glute Bridge (Barbell)
3
5 reps
RPE 10
4
Calf Raise (Machine)
3
5 reps
RPE 10
5
Side Plank
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 10
2
Single Leg Romanian Deadlift
3
5 reps
RPE 10
3
Glute Bridge (Barbell)
3
5 reps
RPE 10
4
Calf Raise (Machine)
3
5 reps
RPE 10
5
Side Plank
3
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
10 reps
-
2
Push Up
1
20 reps
-
3
Mountain Climber
1
20 reps
-
4
Jumping Jack
1
0.5 mins
-
5
Supine Spinal Twist Stretch
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
10 reps
-
2
Push Up
1
20 reps
-
3
Mountain Climber
1
20 reps
-
4
Jumping Jack
1
0.5 mins
-
5
Supine Spinal Twist Stretch
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
10 reps
-
2
Push Up
1
20 reps
-
3
Mountain Climber
1
20 reps
-
4
Jumping Jack
1
0.5 mins
-
5
Supine Spinal Twist Stretch
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
10 reps
-
2
Push Up
1
20 reps
-
3
Mountain Climber
1
20 reps
-
4
Jumping Jack
1
0.5 mins
-
5
Supine Spinal Twist Stretch
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
10 reps
-
2
Push Up
1
20 reps
-
3
Mountain Climber
1
20 reps
-
4
Jumping Jack
1
0.5 mins
-
5
Supine Spinal Twist Stretch
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
10 reps
-
2
Push Up
1
20 reps
-
3
Mountain Climber
1
20 reps
-
4
Jumping Jack
1
0.5 mins
-
5
Supine Spinal Twist Stretch
1
0.5 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Box Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Plank (Weighted)
1 Set
1 mins
@7
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Overhead Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 3
1
Wood Chopper Low To High (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Wood Chopper High To Low (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Rotational Lunge (Dumbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Thruster (Dumbbell
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Russian Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 4
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Side Plank
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 5
1
Kettlebell Swing
1 Set
10 Reps
-
2
Push Up
1 Set
20 Reps
-
3
Mountain Climber
1 Set
20 Reps
-
4
Jumping Jack
1 Set
0.5 mins
-
5
Supine Spinal Twist Stretch
1 Set
0.5 mins
-