logo
BoostcampPNG

Golf Training

by Frank Taylor
1 athletes joined

Program Description

Golf Improvement

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 01, 2025 03:15
  • Last Edited
    Sep 01, 2025 06:46

Summary

Elevate your game with this comprehensive 18-week Golf Training program, designed for serious golfers looking to enhance their strength and performance. Committing just four days a week, you'll engage in targeted exercises like barbell squats, Romanian deadlifts, and kettlebell swings, all aimed at improving your swing power and stability. Each session blends strength training with core stability work, ensuring you're not only fit but also ready to dominate the course. Get ready to transform your fitness and lower your scores!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Abs
12.6%
Glutes
12.3%
Upper Back
10.3%
Lats
10.2%
Hamstrings
9.2%
Chest
7.4%
Front Delts
6.2%
Triceps
5.2%
Lower Back
4.4%
Biceps
3.6%
Middle Delts
2%
Adductors
1.9%
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5A
Pallof Press
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 6
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Kettlebell Swing
4
12 reps
-
5
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chin-Up (Bodyweight)
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Landmine Press
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Walking Lunge
3 Sets
10 Reps
-
4
Kettlebell Swing
4 Sets
12 Reps
-
5A
Pallof Press
3 Sets
12 Reps
-
5B
Ab Wheel
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
@6
6
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Front Squat (Barbell)
3 Sets
10 Reps
-
4
Kettlebell Swing
4 Sets
12 Reps
-
5
Cable Crunch
3 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Chin-Up (Bodyweight)
4 Sets
8 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Landmine Press
3 Sets
10 Reps
-
5
Hanging Leg Raise
3 Sets
15 Reps
-