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Program Description

Elevate your golf game with this focused 3-week training program designed for golfers looking to enhance strength, stability, and swing power. With 11 workouts per week, you'll engage in a variety of exercises targeting the legs, back, arms, and core, ensuring a well-rounded approach to fitness. Each session includes detailed video demonstrations and rep targets, making it easy to follow along and track your progress. Get ready to hit the course with newfound confidence and power!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 30, 2025 04:44
  • Last Edited
    Sep 30, 2025 04:50
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Hamstrings
11.4%
Chest
10.9%
Triceps
10.9%
Lats
10.2%
Quadriceps
9.6%
Upper Back
8%
Front Delts
8%
Glutes
5.3%
Lower Back
4.4%
Middle Delts
3.6%
Abs
1.8%
Forearms
1.8%
Abductors
0.9%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Leg Extension
3
-
6
Hamstring Curl
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Chest Fly (Machine)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Chest Fly (Machine)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Chest Fly (Machine)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Leg Extension
3
-
6
Hamstring Curl
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Leg Extension
3
-
6
Hamstring Curl
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Leg Extension
3
-
6
Hamstring Curl
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Chest Fly (Machine)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Chest Fly (Machine)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Leg Extension
3
-
6
Hamstring Curl
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hammer Curl (Dumbbell)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Leg Extension
3
-
6
Hamstring Curl
3
-
7
V-Handle Tricep Pushdown (Cable)
3
-
Week 1
1 / 3 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Hammer Curl (Dumbbell)
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Leg Extension
3 Sets
-
6
Hamstring Curl
3 Sets
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Lat Pulldown (Neutral Grip)
3 Sets
-
4
Lat Pulldown (Close Grip)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Chest Fly (Machine)
3 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Hammer Curl (Dumbbell)
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Leg Extension
3 Sets
-
6
Hamstring Curl
3 Sets
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
-