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BoostcampPNG
Golf Season
by Ilari K.
1 athletes joined
Program Description
Bodybuilding during golf season: - Full body 1-2.5 times per week - Supersets everyday to keep workouts time efficient - Dropsets if needed, for example longer period until next training day - Reps 6-12 - Focus on increasing weight and muscle fatigue
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
May 06, 2024 01:27
Last Edited
Jun 25, 2024 04:13
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lat Pulldown (Neutral Grip)
3 Sets
5
Seated Row (Cable)
3 Sets
6
Lateral Raise (Dumbbell)
3 Sets
7
Seated Shoulder Press (Dumbbell)
3 Sets
8
Abs
3 Sets
Day 2
1
Leg Press (45 Degrees)
3 Sets
2
Hammer Curl
3 Sets
3
Deadlift (Barbell)
3 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Skull Crusher
3 Sets
7
Hamstring Curl
3 Sets
8
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 3
1
Bench Press (Barbell)
3 Sets
2
Pull-Up (Weighted)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lat Pulldown (Neutral Grip)
3 Sets
5
Seated Row (Cable)
3 Sets
6
Lateral Raise (Dumbbell)
3 Sets
7
Seated Shoulder Press (Dumbbell)
3 Sets
8
Abs
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Hammer Curl
3 Sets
3
Deadlift (Barbell)
3 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Hip Thrust (Barbell)
3 Sets
6
Skull Crusher
3 Sets
7
Hamstring Curl
3 Sets
8
V-Handle Tricep Pushdown (Cable)
3 Sets