golf program
Sport
Intermediate
Machine strength
Plan Details
The golf program routine by Jason-Springer is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
In this program you're just going to rotate through the days taking no more than 3 days off between workouts. If you have questions about the movements send me a message and I can explain or add a video showing how to do them correctly
Routine detail
Day 1
press & pull
Est. 32 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Landmine. Row to press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Anti rotational step up
3 Sets x 12 Reps
Day 2
mobility & strength
Est. 35 min
5 exercises
wall slide s
3 Sets x 12 Reps
Thorasic banded push through
3 Sets x 12 Reps
Golf stand rotational pull apart
3 Sets x 10 Reps
Dip
4 Sets x 12 Reps
Pull-Up
4 Sets x 8 Reps
Day 3
lower body
Est. 36 min
5 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 8 Reps
dumbbell split squat
3 Sets x 12 Reps
Landmine wipers
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Day 4
speed & power
Est. 33 min
4 exercises
MED ball explode
4 Sets x 10 Reps
Banded golf swing(high to low)
4 Sets x 8 Reps
Power Clean
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
