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Golfing Stronger

by Neilo

Program Description

I've refined this program based on recommendations from trusted sources like the Titleist Performance Institute (TPI), PGA coaches, and peer-reviewed studies on golf-specific training. All exercises are backed by expert consensus for building rotational stability, hip power, and clubhead speed while reducing injury risk (e.g., low back pain from poor rotation). Sources include TPI's power training guidelines, studies in the Journal of Strength and Conditioning Research, and PGA fitness protocols.

Program Overview

  • Level
    Intermediate
  • Goal
    Improve Athleticism, Bodyweight Fitness, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2025 06:20
  • Last Edited
    Dec 08, 2025 02:52
Muscle Engagement
Front
Back
MuscleSet
Abs
14.9%
Quadriceps
14.7%
Hamstrings
12.8%
Front Delts
12.5%
Glutes
10.3%
Upper Back
9%
Triceps
6.5%
Lats
4.9%
Chest
3.8%
Middle Delts
2.7%
Biceps
2.4%
Adductors
1.9%
Abductors
1.9%
Rear Delts
0.8%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Goblet Squat
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Curl
3
8 reps
-
4
Kettlebell Swing
1
4 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 9
6
Pallof Press
3
10 reps
RPE 8
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PRO
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Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
10 reps
RPE 10
3
Dip (Assisted)
3
6 reps
-
4
Kettlebell Press
1
3 reps
RPE 8
5
Med Ball Slam
1
3 reps
RPE 8
6
Face Pull
3
9 reps
-
7
Pallof Press
3
12 reps
-
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PRO
by subscribing on the Boostcamp app
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Kettlebell Swing
3
20 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Half-Kneeling Cable Lift
3
10 reps
-
7
Pallof Press
3
10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Lateral Med Ball Slam
5
5 reps
-
5
Cable Punch
3
10 reps
-
6
Half-Kneeling Cable Chop (High→Low)
3
10 reps
-
7
Pallof Press
3
10 reps
-
8
Single Arm Farmer Carry
3
-
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PRO
by subscribing on the Boostcamp app
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
4 Sets
10 Reps
-
2
Leg Press (45 Degrees)
4 Sets
10 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Kettlebell Swing
1 Set
4 Reps
@10
5
Wood Chop
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Shoulder Press (Machine)
4 Sets
8 Reps
@10
2
Incline Chest Press (Machine)
4 Sets
10 Reps
@10
3
Dip (Assisted)
3 Sets
6 Reps
-
4
Kettlebell Press
1 Set
3 Reps
@8
5
Med Ball Slam
1 Set
3 Reps
@8
6
Face Pull
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
-
-
-
7
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Goblet Squat
3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Kettlebell Swing
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Lateral Med Ball Throw
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Half-Kneeling Cable Lift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Med Ball Slam
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
5
Cable Punch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Half-Kneeling Cable Chop (High→Low)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Single Arm Farmer Carry
1 Set
1 Set
1 Set
-
-
-