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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
    Oct 07, 2025 03:27

Summary

Elevate your golf game with this focused 3-week training program designed specifically for golfers. Committing just three days a week, you’ll engage in a series of targeted exercises like the Leg Press and Romanian Deadlift to enhance your strength, stability, and swing power. Each session combines strength training with functional movements, ensuring you build the endurance and flexibility needed on the course. Get ready to transform your performance and lower your handicap!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.8%
Hamstrings
12.5%
Quadriceps
10.6%
Triceps
9.6%
Front Delts
9.6%
Chest
8%
Lats
8%
Middle Delts
8%
Glutes
5.8%
Upper Back
4.8%
Lower Back
4.8%
Abs
1.9%
Forearms
1.9%
Abductors
1%
Rear Delts
0.8%
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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
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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 (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Lateral Raise (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 (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Lateral Raise (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 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
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Machine)
3 Sets
-
3
Lat Pulldown (Neutral Grip)
3 Sets
-
4
Lat Pulldown (Close Grip)
3 Sets
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-