Golfing Stronger

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.

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Week 1

Week 2

Week 3

Week 4

Goblet Squat

Leg Press (45 Degrees)

Leg Curl

Kettlebell Swing

Wood Chop

Pallof Press

Shoulder Press (Machine)

Incline Chest Press (Machine)

Dip (Assisted)

Kettlebell Press

Med Ball Slam

Face Pull

Bulgarian Split Squat (Dumbbell)

Lateral Med Ball Throw

Half-Kneeling Cable Lift 

Lat Pulldown

Seated Row (Cable)

Kettlebell Gorilla Row

Lateral Med Ball Slam

Cable Punch

Half-Kneeling Cable Chop (High→Low)

Single Arm Farmer Carry

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