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Golf Ball Crusher

by Ross M.

Program Description

Unleash your inner athlete with the **Golf Ball Crusher** program! This comprehensive 4-week journey is designed for novice lifters, focusing on building strength and power through resistance training. With 20 sessions packed into just 4 weeks, you'll engage in a variety of exercises that target all major muscle groups, including specialized exercises like medicine ball throws, and cable wood cutters. Get ready to elevate your game and crush your fitness goals with this dynamic and effective training plan!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 06:23
  • Last Edited
    Oct 05, 2025 07:46
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Hamstrings
11.7%
Chest
9.3%
Triceps
8.1%
Glutes
8%
Upper Back
7.5%
Biceps
7.5%
Front Delts
6.5%
Lats
5.3%
Cardio
5.1%
Abs
5.1%
Lower Back
3.1%
Middle Delts
2.5%
Calves
2.5%
Rear Delts
2%
Forearms
1%
Adductors
1%
Abductors
0.7%
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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
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Chest Fly (Machine)
3
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Chest Fly (Machine)
3
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Chest Fly (Machine)
3
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Chest Fly (Machine)
3
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Leg Press
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3A
Leg Extension
3
12 reps
RPE 7
3B
Leg Curl
3
12 reps
RPE 7
4A
Seated Calf Raise
3
15 reps
RPE 9
4B
Russian Twist (Dumbbell)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Leg Press
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3A
Leg Extension
3
12 reps
RPE 7
3B
Leg Curl
3
12 reps
RPE 7
4A
Seated Calf Raise
3
15 reps
RPE 9
4B
Russian Twist (Dumbbell)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Leg Press
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3A
Leg Extension
3
12 reps
RPE 7
3B
Leg Curl
3
12 reps
RPE 7
4A
Seated Calf Raise
3
15 reps
RPE 9
4B
Russian Twist (Dumbbell)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Leg Press
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3A
Leg Extension
3
12 reps
RPE 7
3B
Leg Curl
3
12 reps
RPE 7
4A
Seated Calf Raise
3
15 reps
RPE 9
4B
Russian Twist (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Seated Row (Cable)
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3A
Lat Pulldown
3
12 reps
RPE 7
3B
Cable Wood Cutter
3
10 reps
RPE 7
4A
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
4B
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Seated Row (Cable)
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3A
Lat Pulldown
3
12 reps
RPE 7
3B
Cable Wood Cutter
3
10 reps
RPE 7
4A
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
4B
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Seated Row (Cable)
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3A
Lat Pulldown
3
12 reps
RPE 7
3B
Cable Wood Cutter
3
10 reps
RPE 7
4A
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
4B
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Seated Row (Cable)
3
1
5-8 reps
10-15 reps
RPE 8
RPE 10
3A
Lat Pulldown
3
12 reps
RPE 7
3B
Cable Wood Cutter
3
10 reps
RPE 7
4A
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
4B
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Trap Bar Deadlift
3
5-8 reps
RPE 8
3
Lunge (Barbell)
3
10 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
12 reps
RPE 9
4B
Goblet Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Trap Bar Deadlift
3
5-8 reps
RPE 8
3
Lunge (Barbell)
3
10 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
12 reps
RPE 9
4B
Goblet Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Trap Bar Deadlift
3
5-8 reps
RPE 8
3
Lunge (Barbell)
3
10 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
12 reps
RPE 9
4B
Goblet Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Trap Bar Deadlift
3
5-8 reps
RPE 8
3
Lunge (Barbell)
3
10 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
12 reps
RPE 9
4B
Goblet Squat
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3A
Medicine Ball Throw
3
5 reps
RPE 9
3B
Hammer Curl (Cable)
3
10 reps
RPE 7
4
Cardio
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3A
Medicine Ball Throw
3
5 reps
RPE 9
3B
Hammer Curl (Cable)
3
10 reps
RPE 7
4
Cardio
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3A
Medicine Ball Throw
3
5 reps
RPE 9
3B
Hammer Curl (Cable)
3
10 reps
RPE 7
4
Cardio
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3A
Medicine Ball Throw
3
5 reps
RPE 9
3B
Hammer Curl (Cable)
3
10 reps
RPE 7
4
Cardio
1
30 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Cardio
1 Set
10 mins
@6
2
Bench Press (Barbell)
3 Sets
1 Set
5-8 Reps
10-15 Reps
@8
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4A
Chest Fly (Machine)
3 Sets
15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 3
1
Cardio
1 Set
10 mins
@6
2
Seated Row (Cable)
3 Sets
1 Set
5-8 Reps
10-15 Reps
@8
@10
3A
Lat Pulldown
3 Sets
12 Reps
@7
3B
Cable Wood Cutter
3 Sets
10 Reps
@7
4A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
4B
Face Pull
3 Sets
15 Reps
@9
Day 4
1
Cardio
1 Set
10 mins
@6
2
Trap Bar Deadlift
3 Sets
5-8 Reps
@8
3
Lunge (Barbell)
3 Sets
10 Reps
@7
4A
Single Leg Romanian Deadlift
3 Sets
12 Reps
@9
4B
Goblet Squat
3 Sets
15 Reps
@9
Day 2
1
Cardio
1 Set
10 mins
@6
2
Leg Press
3 Sets
1 Set
5-8 Reps
10-15 Reps
@8
@10
3A
Leg Extension
3 Sets
12 Reps
@7
3B
Leg Curl
3 Sets
12 Reps
@7
4A
Seated Calf Raise
3 Sets
15 Reps
@9
4B
Russian Twist (Dumbbell)
3 Sets
20 Reps
@9
Day 5
1
Cardio
1 Set
10 mins
@6
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
@8
@8.5
@9
@10
3A
Medicine Ball Throw
3 Sets
5 Reps
@9
3B
Hammer Curl (Cable)
3 Sets
10 Reps
@7
4
Cardio
1 Set
30 mins
@8