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Forge Golf Foundations Program: Your First 12 Weeks of Golf Training

Forge Physical Therapy & Performance

Golf, Weightlifting
Coach
Dr. Adam Liptak, PT, DPT, TPI

Golf is a rotational sport that demands more than general fitness. You need the strength, mobility, and power to generate force, control rotation, and hold up over the course of a season.

The** 12-Week Golf Foundations Program** is designed to build the physical base that supports better performance on the course, with a clear progression from movement quality and baseline strength into power and golf-specific integration. It’s built to help golfers move better, swing harder, and carry more speed and control into their game.

If you want a smarter plan that helps improve mobility, strengthen your hips and trunk, and support more consistent, powerful golf, this program gives you the structure to get there!

$69
Get Forge Golf Foundations Program: Your First 12 Weeks of Golf Training
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Hit It Farther.
Build the strength and rotational power that support higher club head speed and more distance off the tee
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Play More Consistently.
Improve stability, sequencing, and control so your swing is more repeatable from round to round
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Move Better Through Your Swing.
Develop the mobility and trunk control that help you get into better positions and rotate more efficiently
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell and Plates // Dumbbells // Bands // Medicine Ball // Trap Bar
Recommended
Kettlebells
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Sample Week
Week 1 of 12-week program
Sunday
LOWER BODY / CORE

A1

Adductor Rock Back with Thoracic Rotation

1 x 10

A2

Incline Bench Weighted Pigeon

1 x 10 @ 5

B1

Reverse Lunge with Overhead Reach

1 x 12

B2

Squat Hold with Hip IR Rotation

1 x 12

C

Goblet Squat

4 x 10

D

Kickstand Deadlift Against Wall

3 x 12

E

High Box Step Up to March

3 x 12

F

Cable Hip IR

3 x 12

G

Lateral Flexion with Kettlebell

3 x 12

H

Plank with KB Drag

3 x 10

Monday
UPPER BODY / ROTATION

A

Side Lying Thoracic Rotation

2 x 12

B

Banded T

2 x 15

C

Single Arm Alternating DB Press

4 x 10

D

Gorilla Row with Rotation

4 x 10

E

Single Arm Lat Pulldown

3 x 12

F

Suitcase Carry

3 x 100

G1

Cable Ab Rotation and Press

3 x 15

G2

Medicine Ball Throw to Ground

3 x 10

H1

DB Bicep Curls

3 x 12

H2

Single Arm Cable Tricep Extension

3 x 12

Wednesday
LOWER BODY / CORE

A1

Worlds Greatest Stretch

2 x 8

A2

Shin Box 90/90 Switches

1 x 10

A3

Walking Lunge

2 x 30

B1

Side Plank on Knees with March

2 x 15

B2

Single Leg Bridge on Bench

3 x 12

C

Trap Bar Deadlift

4 x 8

D

DB Bulgarian Split Squat

4 x 8

E

Split Stance Cable Row

4 x 12

F

Farmers carry

3 x 60

Thursday
UPPER BODY / CORE

A1

Thoracic Extensions

1 x 60

A2

Lat Stretch Against Pole

2 x 30

B

Half Kneeling Kettlebell Press

4 x 10

C

Lat Pulldown

4 x 12

D

Single Arm Cable Chest Press

3 x 10

E

Cable Facepull

3 x 12

F

Banded Dead Bug

3 x 12

G

Plank

3 x 0:45

Coach
More from Forge Physical Therapy & Performance
coach-avatar Dr. Adam Liptak, PT, DPT, TPI

Sports Physical Therapist and Performance Coach for golfers, runners, and weightlifters. I specialize in movement optimization, injury prevention, performance training, and strength and conditioning for athletes.

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Built By A Licensed Physical Therapist

If you want a smarter plan to help you move better, swing harder, reduce injury on the course, and step into the season with more confidence, this program gives you the structure to do it.

Get Forge Golf Foundations Program: Your First 12 Weeks of Golf Training
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FAQs
Who is this for?
Golfers who want to improve mobility, strength, rotational power, and overall performance to hit it further and reduce injury.
How many days per week is it?
4 training days per week
How long are the workouts?
About 45–60 minutes per session
Do I need to be advanced?
No. The program is structured to build from foundation work into more advanced strength and power
Forge Golf Foundations Program: Your First 12 Weeks of Golf Training
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