logo
BoostcampPNG

Golf Season

by Ilari K.
33 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 21, 2025 07:35

Summary

Get ready to elevate your game with the "Golf Season" workout program! Over four weeks, you'll train four days a week, focusing on building strength and endurance tailored for golfers. Each session combines targeted exercises for your chest, back, shoulders, legs, and arms, utilizing supersets and dropsets to maximize fatigue and muscle growth. With a full gym setup, you'll harness the power of compound movements and isolation exercises to enhance your performance on the course. Prepare to swing harder and play longer!
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
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
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
-