TrainWise
Golf**4-Week Golf Strength Foundations Program**
Most golfers either avoid the gym or do workouts that don’t really connect to their game. This program changes that.
Over 4 weeks, you’ll train 3 times per week with full-body sessions built specifically for golf. Each workout covers:
- **Mobility work** to improve your rotation and keep your joints healthy
- **Functional strength training** that actually transfers to the course
- **Core stability** to help you generate and control power through your swing
Whether you’re new to strength training or already active in the gym but want your work to translate better to performance, this program will get you there.
You’ll need access to a standard gym setup — barbells, dumbbells, kettlebells, bands, and cables.
While 3 sessions per week is ideal, the full-body design means even 2 sessions will keep you progressing. It’s built for real schedules.
By the end of 4 weeks, you’ll have built a strong foundation in movement and strength that directly supports your golf game — and the confidence to keep building from there.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Bird Dog
2 x 8
A2
Kneeling Hip Flexor Stretch
2 x 0:30
B1
Cat Camel
2 x 8
B2
Dowel Pass-Throughs
2 x 10
C
Goblet Squat
4 x 5
D1
DB Bench Press
4 x 5
D2
Lat Pulldown
4 x 5
E1
Lateral Lunge
3 x 5
E2
Side Plank on Elbows
3 x 0:30
A1
Hip Airplane
2 x 6
A2
Pigeon Stretch
2 x 0:30
B1
Quad Thoracic Rotation
2 x 8
B2
Half Jefferson Curl
C1
Strict Step Up
3 x 5
C2
Half-Kneeling DB Shoulder Press
3 x 5
D1
Band Crab Walk
3 x 8
D2
Front Plank on Elbows
3 x 0:30
D3
Elevated Single Leg Body Weight Calf Raise
3 x 10
A1
Half Kneeling Cossack
2 x 8
A2
Drinking Bird
2 x 8
B
Prone Scorpion
1 x 20
C1
Romanian Deadlift (RDL)
4 x 5
C2
Suitcase Carry
4 x 20
D1
SL Hip Thrust
3 x 8
D2
Hollow Hold
3 x 0:30
E1
DB External Shoulder Rotation
3 x 12
E2
DB Lateral Raise
3 x 12
