Golf Ball Crusher
Unleash your power on the course—transform your swing and strength in just 4 weeks with this dynamic, full-gym program designed for aspiring golfers.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10 min | @6 |
| 2 | Bench Press (Barbell) | 3 | 5–8 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 4A | Chest Fly (Machine) | 3 | 15 reps | @9 |
| 4B | Tricep Pushdown (Cable) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10 min | @6 |
| 2 | Leg Press | 3 | 5–8 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| Superset | ||||
| 3A | Leg Extension | 3 | 12 reps | @7 |
| 3B | Leg Curl | 3 | 12 reps | @7 |
| Superset | ||||
| 4A | Seated Calf Raise | 3 | 15 reps | @9 |
| 4B | Russian Twist (Dumbbell) | 3 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10 min | @6 |
| 2 | Seated Row (Cable) | 3 | 5–8 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| Superset | ||||
| 3A | Lat Pulldown | 3 | 12 reps | @7 |
| 3B | Cable Wood Cutter | 3 | 10 reps | @7 |
| Superset | ||||
| 4A | Bicep Curl (EZ Bar) | 3 | 15 reps | @9 |
| 4B | Face Pull | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10 min | @6 |
| 2 | Trap Bar Deadlift | 3 | 5–8 reps | @8 |
| 3 | Lunge (Barbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 4A | Single Leg Romanian Deadlift | 3 | 12 reps | @9 |
| 4B | Goblet Squat | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10 min | @6 |
| 2 | Incline Bench Press (Dumbbell) | 1 | 5 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 1 | 15 reps | @10 | ||
| Superset | ||||
| 3A | Medicine Ball Throw | 3 | 5 reps | @9 |
| 3B | Hammer Curl (Cable) | 3 | 10 reps | @7 |
| 4 | Cardio | 1 | 30 min | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Golf Ball Crusher is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Golf Ball Crusher is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Golf Ball Crusher is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
