logo
BoostcampPNG

Golf Season

by Ilari K.
12 athletes joined

Program Description

Bodybuilding during golf season: - Full body 1-2.5 times per week - Supersets everyday to keep workouts time efficient - Dropsets if needed, for example longer period until next training day - Reps 6-12 - Focus on increasing weight and muscle fatigue

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 06, 2024 01:27
  • Last Edited
    Feb 01, 2025 04:58
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Abs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Abs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Abs
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Abs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hammer Curl
3
-
3
Deadlift (Barbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
6
Skull Crusher
3
-
7
Hamstring Curl
3
-
8
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hammer Curl
3
-
3
Deadlift (Barbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
6
Skull Crusher
3
-
7
Hamstring Curl
3
-
8
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hammer Curl
3
-
3
Deadlift (Barbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
6
Skull Crusher
3
-
7
Hamstring Curl
3
-
8
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hammer Curl
3
-
3
Deadlift (Barbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
6
Skull Crusher
3
-
7
Hamstring Curl
3
-
8
V-Handle Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Abs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Abs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Abs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Abs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hammer Curl
3
-
3
Deadlift (Barbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
6
Skull Crusher
3
-
7
Hamstring Curl
3
-
8
V-Handle Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hammer Curl
3
-
3
Deadlift (Barbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
6
Skull Crusher
3
-
7
Hamstring Curl
3
-
8
V-Handle Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hammer Curl
3
-
3
Deadlift (Barbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
6
Skull Crusher
3
-
7
Hamstring Curl
3
-
8
V-Handle Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Hammer Curl
3
-
3
Deadlift (Barbell)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Hip Thrust (Barbell)
3
-
6
Skull Crusher
3
-
7
Hamstring Curl
3
-
8
V-Handle Tricep Pushdown (Cable)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lat Pulldown (Neutral Grip)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
-
8
Abs
3 Sets
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
-
2
Hammer Curl
3 Sets
-
3
Deadlift (Barbell)
3 Sets
-
4
Incline Curl (Dumbbell)
3 Sets
-
5
Hip Thrust (Barbell)
3 Sets
-
6
Skull Crusher
3 Sets
-
7
Hamstring Curl
3 Sets
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lat Pulldown (Neutral Grip)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
-
8
Abs
3 Sets
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
-
2
Hammer Curl
3 Sets
-
3
Deadlift (Barbell)
3 Sets
-
4
Incline Curl (Dumbbell)
3 Sets
-
5
Hip Thrust (Barbell)
3 Sets
-
6
Skull Crusher
3 Sets
-
7
Hamstring Curl
3 Sets
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
-