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Philip Fitness 2

by Phillerino
1 athletes joined

Program Description

A focused 2-day strength program designed to build functional power and support golf performance. Each session blends foundational barbell lifts, bodyweight control, and core rotation. Reps are lowered to 10 per set to encourage strength progression, with pull-ups tracked weekly for measurable gains. Finish each session in under 45 minutes — strong, stable, and ready to move.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 02, 2025 04:00
  • Last Edited
    Nov 02, 2025 04:02
Muscle Engagement
Front
Back
MuscleSet
Abs
17%
Quadriceps
8.5%
Hamstrings
8.5%
Front Delts
8.5%
Glutes
7.4%
Chest
7.4%
Triceps
6.4%
Upper Back
6.4%
Lats
5.3%
Forearms
5.3%
Stretching
5.3%
Middle Delts
5.3%
Lower Back
4.3%
Adductors
2.1%
Biceps
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Wood Chop
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Wood Chop
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Wood Chop
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Wood Chop
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Wood Chop
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2A
Romanian Deadlift (Barbell)
3
10 reps
-
2B
Wood Chop
3
10 reps
-
3
Farmer's Walk (Weighted)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Alternating Lunge with Rotation
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2B
Pallof Press
3
10 reps
-
3
Alternating Lateral Ball Slams
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Alternating Lunge with Rotation
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2B
Pallof Press
3
10 reps
-
3
Alternating Lateral Ball Slams
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Alternating Lunge with Rotation
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2B
Pallof Press
3
10 reps
-
3
Alternating Lateral Ball Slams
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Alternating Lunge with Rotation
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2B
Pallof Press
3
10 reps
-
3
Alternating Lateral Ball Slams
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Alternating Lunge with Rotation
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2B
Pallof Press
3
10 reps
-
3
Alternating Lateral Ball Slams
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Alternating Lunge with Rotation
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2B
Pallof Press
3
10 reps
-
3
Alternating Lateral Ball Slams
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Wood Chop
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Alternating Lunge with Rotation
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Alternating Lateral Ball Slams
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-