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Golf Foundation 3 Days Per Week | Beginner

JP Wiz

Golf, Mobility
Coach
JP Wiz

Build the Body Behind the Swing.

Want to move better, get stronger, and play golf for years to come?

Our Golf Foundations Program is a beginner-friendly, 3-day-a-week strength and mobility program designed to help golfers build a stronger, more athletic body, improve movement, and feel better on the course.

No complicated workouts. Just simple, effective training to help you play harder for longer.

One-time purchase: Just $30!

Start building your foundation today!

Get the program through the link below!

JPW Training — Train to Build, Not to Break.

$30
Get Golf Foundation 3 Days Per Week | Beginner
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Improve Mobility
Move more freely through your hips, shoulders, and spine for a smoother, more comfortable golf swing.
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Build Functional Strength
Strengthen the muscles that support your swing, posture, and overall athletic performance.
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Develop Core Stability
Improve balance, rotational control, and body awareness for more consistent movement.
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Simple, Sustainable Training
Just 3 workouts per week, designed for beginners and golfers looking to establish a consistent fitness routine.
Features
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Bands // Dumbbells // Workout Mat
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

Circuit

A

2 rounds Cat Cow x 8 reps Hip Flexor Reach x5/side Lunge with twist stretch x5/side Bodyweight squat reach x5/side

B1

Banded squat around Knees

3 x 10

B2

Banded Row

3 x 12

B3

DeadBug

3 x 8

C1

Reverse Lunges

3 x 8

C2

Banded Good Morning

3 x 10

C3

Pallof Hold

3 x 30

D1

Single Leg Hinge Reach

3 x 5

D2

Banded Chop

3 x 8

D3

Lateral Bounds to Stabilize

3 x 5

Tuesday
Week 1 Day 3

A

Cardio

1 x 30:00

B

Static Stretch

1 x 10:00

Wednesday
Week 1 Day 4

Circuit

A

2 Rounds Band Pull Aparts x 15 Open Book Rotation x 6/side Thread the Needle x5/side Golf posture Pelvic Tilt x 10

B1

Push Ups

3 x 10

B2

Band Single Arm Row

3 x 10

B3

Body Weight Split Squat

3 x 8

C1

Half-Kneeling Single-Arm Band Chest Press

3 x 10

C2

Band Face Pull

3 x 12

C3

Low Plank Alternating Knee Drive

3 x 8

D1

Alternating V-up

3 x 8

D2

Standing Banded Rotation

3 x 8

D3

Golf Stance Pelvic Rotation

3 x 8

Thursday
Week 1 Day 5

A

Cardio

1 x 30:00

B

Static Stretch

1 x 10:00

Friday
Week 1 Day 6

Circuit

A

2 Rounds Boot Strap Squats x 6reps Lateral Lunges x5/side Hip Hinge Overhead Reach x5/side Golf Stance Side bend x5/side

B1

Banded Hip Bridge

B2

Banded Single Leg Deadlift

3 x 8

B3

Band Chest Press

3 x 12

B4

Banded Row

3 x 12

C1

Bear Plank Shoulder Taps

3 x 6

C2

Paloff Press

3 x 8

C3

DB Side Bend

3 x 8

D1

Squat Jump

3 x 6

D2

Lateral Jump Stick and Hold

3 x 5

D3

Fast Band Rotation

3 x 5

Coach
More from JP Wiz
coach-avatar JP Wiz

JP is a CPT with 18 years of experience coaching athletes of all ages and abilities. His approach focuses on strength, mobility, and athleticism through smart, sustainable training. As an avid golfer, he brings these principles to his clients, helping them build stronger, more capable bodies to move better, perform better, and enjoy the sports they love for years to come.

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Build the Body Behind Your Best Golf Game.

Your golf game is only as strong as the body behind your swing. Build strength, improve mobility, and move with confidence through 3 simple workouts a week. Invest just $30 in a stronger, more athletic you. **Train to build, not to break.**

Get Golf Foundation 3 Days Per Week | Beginner
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FAQs
Is this program good for beginners?
Absolutely! This program is designed for golfers who are new to strength training or looking to build a solid foundation of strength, mobility, and stability.
How many days per week do I need to train?
Just 3 days per week! The goal is to build a consistent, sustainable routine that complements your golf game without taking over your schedule.
Will this program help my golf swing?
We don't teach swing mechanics. We focus on building the body behind the swing by improving mobility, strength, and stability so your body is better prepared for the demands of golf.
Do I need to be in good shape to start?
No! This program is about meeting you where you are and progressively building strength, confidence, and better movement.
Is this only for older golfers?
Not at all! Whether you're 25 or 65, building a strong, mobile, athletic body is important for enjoying golf long-term.
Will this help me hit the ball farther?
Improving strength, mobility, and rotational control can help develop the physical capabilities needed for a powerful swing. Actual distance gains depend on your swing mechanics and other factors.

More from JP Wiz

programs
Golf Foundation 3 Days Per Week | Beginner
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