Golf Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Golf Workout Plan

Golf Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Golf Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
Full Body - Golf Workout Plan

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 12 reps, 02:00 rest
3 12 -- 02:00
Hamstrings / Expert
3 sets, 12 reps, 02:00 rest
3 12 -- 02:00
Quads / Intermediate
3 sets, 12 reps, 02:00 rest
3 12 02:00
--
--
3 sets, 15 reps, 02:00 rest
3 15 -- 02:00
--
--
3 sets, 15 reps, 02:00 rest
3 15 02:00
--
--
3 sets, 12 reps, 02:00 rest
3 12 -- 02:00
--
--
3 sets, 15 reps, 02:00 rest
3 15 02:00
--
--
3 sets, 12 reps, 02:00 rest
3 12 -- 02:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Warm up for at least 5-10 minutes before starting this workout. It is very important to stretch the muscle that was being worked (i.e. quads) after completing all the sets of an exercise. Do this immediately after the last set for about 20 seconds. Always try to improve every workout whether it's more weight or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The game of golf requires both power, flexibility and proper mechanics for one to be successful on the course. Maybe you have the power, but are lacking in flexibility or maybe you are struggling to get the ball down the fairway from lack of strength. If any one of these qualities are missing... more

The game of golf requires both power, flexibility and proper mechanics for one to be successful on the course. Maybe you have the power, but are lacking in flexibility or maybe you are struggling to get the ball down the fairway from lack of strength.

If any one of these qualities are missing then your entire game suffers and until they are all in line there isn't much you can do. This golf workout routine is designed to target your strength, flexibility and mechanics by utilizing exercises that specifically target the muscles that are crucial for a golf player.

Incorporate Both Lower and Upper Body

Legs and a strong core are imperative for a golf player and that is why this golf workout is highly focused on exercises that build a strong core and a solid foundation in your legs.

However, to release that power into your swing you must have the flexibility to generate all that power and this golf routine has numerous exercises to increase flexibility.

Improve your Game

This golf workout routine is made up of two full body workouts. The recommended days per week is three, this means that one must be completed twice per week.

The following week simply perform the other one twice. Each exercise is between 12-15 and the reason is that we don't want to build bulky muscles but lean, pliable muscles.

After completing all sets for an exercise it is important to stretch that muscle out for 20 seconds to allow blood to flow to it and to maintain flexibility. Start following this golf workout plan and see your game improve dramatically!

Full Body - Golf Workout Plan

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
Hamstrings / Intermediate
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
Quads / Beginner
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
--
--
3 sets, 15 reps00:00:30, 01:00 rest
3 15 01:00
--
--
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
--
--
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Warm up for at least 5-10 minutes before starting this workout. It is very important to stretch the muscle that was being worked (i.e. quads) after completing all the sets of an exercise. Do this immediately after the last set for about 20 seconds. Always try to improve every workout whether it's more weight or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The game of golf requires both power, flexibility and proper mechanics for one to be successful on the course. Maybe you have the power, but are lacking in flexibility or maybe you are struggling to get the ball down the fairway from lack of strength. If any one of these qualities are missing... more

The game of golf requires both power, flexibility and proper mechanics for one to be successful on the course. Maybe you have the power, but are lacking in flexibility or maybe you are struggling to get the ball down the fairway from lack of strength.

If any one of these qualities are missing then your entire game suffers and until they are all in line there isn't much you can do. This golf workout routine is designed to target your strength, flexibility and mechanics by utilizing exercises that specifically target the muscles that are crucial for a golf player.

Incorporate Both Lower and Upper Body

Legs and a strong core are imperative for a golf player and that is why this golf workout is highly focused on exercises that build a strong core and a solid foundation in your legs.

However, to release that power into your swing you must have the flexibility to generate all that power and this golf routine has numerous exercises to increase flexibility.

Improve your Game

This golf workout routine is made up of two full body workouts. The recommended days per week is three, this means that one must be completed twice per week.

The following week simply perform the other one twice. Each exercise is between 12-15 and the reason is that we don't want to build bulky muscles but lean, pliable muscles.

After completing all sets for an exercise it is important to stretch that muscle out for 20 seconds to allow blood to flow to it and to maintain flexibility. Start following this golf workout plan and see your game improve dramatically!

132 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Kettlebells
  • Medicine Ball
  • Ankle Weights
  • Lat Pulldown Machine
Show All

No Reviews yet.

Golf Workout Plan

132 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Kettlebells
  • Medicine Ball
  • Ankle Weights
  • Lat Pulldown Machine
Show All