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Golf Workout / Exercise Program Workout

Author Rod Ferris B.A. CPT(YMCA, ACE), CPAFLAFitness Level IntermediateType Sport Specific
Days in Plan 3 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session
This is a golf strength training program to be performed 3 times per week while (In-Season).

Make sure to rest 1 minute and 30 seconds between each set.

This is a 3 day program but is to be performed with a day of rest inbetween each 'day'.

Flexibility is a MAJOR part of golf and a strict stretching regeme should be followed after you have been sweating or after each weight training session. Please visit our exercise section and click on stretches for example stretches.


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Whole Body
Walking Lunges Exercise Picture 1. Walking Lunges
Sets: 3Reps: 12
Machine Bench Press(Vertical Press) Exercise Picture 2. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 12
Machine Military Press (Shoulder Press) Exercise Picture 4. Machine Military Press (Shoulder Press)
Sets: 3Reps: 12
Barbell Curls Exercise Picture 5. Barbell Curls
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 6. Tricep Pulldowns
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 7. Twisting Crunches
Sets: 3Reps: 12
Day 2 - Whole Body
Ball Squats Exercise Picture 1. Ball Squats
Sets: 3Reps: 12
Machine Bench Press(Vertical Press) Exercise Picture 2. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Machine Military Press (Shoulder Press) Exercise Picture 3. Machine Military Press (Shoulder Press)
Sets: 3Reps: 12
Dumbbell Curls Exercise Picture 4. Dumbbell Curls
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 5. Tricep Kickbacks
Sets: 3Reps: 12
Crunches Exercise Picture 6. Crunches
Sets: 3Reps: 12
Low to High Woodchoppers Exercise Picture 7. Low to High Woodchoppers
Sets: 3Reps: 12
Day 3 - Whole Body
Deadlift (Bent Leg) Exercise Picture 1. Deadlift (Bent Leg)
Sets: 3Reps: 12
Ball Squats Exercise Picture 2. Ball Squats
Sets: 3Reps: 12
Push Up Exercise Picture 3. Push Up
Sets: 3Reps: 12
Seated Row Exercise Picture 4. Seated Row
Sets: 3Reps: 12
Arnold Press Exercise Picture 5. Arnold Press
Sets: 3Reps: 12
Preacher Curls Exercise Picture 6. Preacher Curls
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 7. Tricep Pulldowns
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 8. Twisting Crunches
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Golf Workout / Exercise Program Basics

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