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Golf Season

by Ilari K.
7 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
    Oct 15, 2024 05:42
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Pull-Up (Weighted)
3
3
Incline Bench Press (Dumbbell)
3
4
Lat Pulldown (Neutral Grip)
3
5
Seated Row (Cable)
3
6
Lateral Raise (Dumbbell)
3
7
Seated Shoulder Press (Dumbbell)
3
8
Abs
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Pull-Up (Weighted)
3
3
Incline Bench Press (Dumbbell)
3
4
Lat Pulldown (Neutral Grip)
3
5
Seated Row (Cable)
3
6
Lateral Raise (Dumbbell)
3
7
Seated Shoulder Press (Dumbbell)
3
8
Abs
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Pull-Up (Weighted)
3
3
Incline Bench Press (Dumbbell)
3
4
Lat Pulldown (Neutral Grip)
3
5
Seated Row (Cable)
3
6
Lateral Raise (Dumbbell)
3
7
Seated Shoulder Press (Dumbbell)
3
8
Abs
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Pull-Up (Weighted)
3
3
Incline Bench Press (Dumbbell)
3
4
Lat Pulldown (Neutral Grip)
3
5
Seated Row (Cable)
3
6
Lateral Raise (Dumbbell)
3
7
Seated Shoulder Press (Dumbbell)
3
8
Abs
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Hammer Curl
3
3
Deadlift (Barbell)
3
4
Incline Curl (Dumbbell)
3
5
Hip Thrust (Barbell)
3
6
Skull Crusher
3
7
Hamstring Curl
3
8
V-Handle Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Hammer Curl
3
3
Deadlift (Barbell)
3
4
Incline Curl (Dumbbell)
3
5
Hip Thrust (Barbell)
3
6
Skull Crusher
3
7
Hamstring Curl
3
8
V-Handle Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Hammer Curl
3
3
Deadlift (Barbell)
3
4
Incline Curl (Dumbbell)
3
5
Hip Thrust (Barbell)
3
6
Skull Crusher
3
7
Hamstring Curl
3
8
V-Handle Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Hammer Curl
3
3
Deadlift (Barbell)
3
4
Incline Curl (Dumbbell)
3
5
Hip Thrust (Barbell)
3
6
Skull Crusher
3
7
Hamstring Curl
3
8
V-Handle Tricep Pushdown (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Pull-Up (Weighted)
3
3
Incline Bench Press (Dumbbell)
3
4
Lat Pulldown (Neutral Grip)
3
5
Seated Row (Cable)
3
6
Lateral Raise (Dumbbell)
3
7
Seated Shoulder Press (Dumbbell)
3
8
Abs
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Pull-Up (Weighted)
3
3
Incline Bench Press (Dumbbell)
3
4
Lat Pulldown (Neutral Grip)
3
5
Seated Row (Cable)
3
6
Lateral Raise (Dumbbell)
3
7
Seated Shoulder Press (Dumbbell)
3
8
Abs
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Pull-Up (Weighted)
3
3
Incline Bench Press (Dumbbell)
3
4
Lat Pulldown (Neutral Grip)
3
5
Seated Row (Cable)
3
6
Lateral Raise (Dumbbell)
3
7
Seated Shoulder Press (Dumbbell)
3
8
Abs
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Pull-Up (Weighted)
3
3
Incline Bench Press (Dumbbell)
3
4
Lat Pulldown (Neutral Grip)
3
5
Seated Row (Cable)
3
6
Lateral Raise (Dumbbell)
3
7
Seated Shoulder Press (Dumbbell)
3
8
Abs
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Hammer Curl
3
3
Deadlift (Barbell)
3
4
Incline Curl (Dumbbell)
3
5
Hip Thrust (Barbell)
3
6
Skull Crusher
3
7
Hamstring Curl
3
8
V-Handle Tricep Pushdown (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Hammer Curl
3
3
Deadlift (Barbell)
3
4
Incline Curl (Dumbbell)
3
5
Hip Thrust (Barbell)
3
6
Skull Crusher
3
7
Hamstring Curl
3
8
V-Handle Tricep Pushdown (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Hammer Curl
3
3
Deadlift (Barbell)
3
4
Incline Curl (Dumbbell)
3
5
Hip Thrust (Barbell)
3
6
Skull Crusher
3
7
Hamstring Curl
3
8
V-Handle Tricep Pushdown (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Hammer Curl
3
3
Deadlift (Barbell)
3
4
Incline Curl (Dumbbell)
3
5
Hip Thrust (Barbell)
3
6
Skull Crusher
3
7
Hamstring Curl
3
8
V-Handle Tricep Pushdown (Cable)
3
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