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Golf Body Building 3 Day Per Week | Intermeidate

JP Wiz

Golf, Strength & Conditioning, Mobility
Coach
JP Wiz

Build the Body Behind the Swing.

Want to build more strength, generate more power, and become a more athletic golfer?

Our Intermediate Golf Strength & Power Program takes your training to the next level with workouts designed to develop strength, explosive power, mobility, and rotational control to support your performance on the course.

Go beyond basic mobility with progressive strength training and athletic movements that help you move faster, swing with more power, and build a body that can handle the demands of golf.

One-time purchase: Just $40!

Get stronger, move faster, and play harder for longer!

Get the program through the link below!

JPW Training — Train to Build, Not to Break.

$40
Get Golf Body Building 3 Day Per Week | Intermeidate
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Build Explosive Power
Develop the strength and speed needed to generate more power behind your golf swing.
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Increase Functional Strength
Strengthen the muscles that support your swing, posture, and overall athletic performance.
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Improve Rotational Strength & Control
Strengthen your core and improve your ability to rotate with power and stability.
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Develop Athleticism
Improve coordination, balance, and the ability to move quickly and efficiently.
Features
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Programming 3 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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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
Dumbbells // Exercise Bands // Medicine Balls // Lifting Bench
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

Circuit

A

2 rounds 90/90 Rotation x5/side Half Kneeling Hip Flexor + Reach x5/side Squat + Rotation Reach x5side

B1

Med-Ball Rotational Scoop Toss

3 x 5

B2

Lateral Bounds to Stabilize

3 x 4

C1

DB Front Squat

3 x 10

C2

DB Bench Press

3 x 10

D1

1-Arm DB Row

3 x 10

D2

DB Lateral Raise

3 x 12

E1

Hammer Curl

3 x 10

E2

DB Tricep Extension

3 x 10

E3

Paloff Press

3 x 10

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 Thread the Needle x5/side Golf Posture Pelvic Rotation x8/side Single Leg Hinge Reach x5/side

B1

Med Ball Rollover Rotational Slam

3 x 5

B2

DB Push Press

3 x 8

C1

DB Deadlift

3 x 8

C2

Pull-Up

3 x 8

D1

DB Reverse Lunge

3 x 8

D2

Seated DB Press

3 x 10

E1

DB Bicep Curls

3 x 10

E2

Tricep Pushdown

3 x 12

E3

Hanging Knee Raise

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 Bootstraps Squat x5 Lateral lunge Reach x5/side Golf Stance Torso Tilt x5/side

B1

90 degree jump + Stick

3 x 4

B2

Med Ball Rotational Throw

3 x 5

C1

Front Foot Elevated Split Squat

3 x 8

C2

Incline DB Bench Press

3 x 10

D1

Chest-Supported DB Row

3 x 10

D2

DB Rear Delt Fly

3 x 12

E1

Incline DB Curl

3 x 10

E2

Skull Crushers

3 x 10

E3

Half-Kneeling Cable Chop

3 x 8

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 More Power Behind Your Swing

Your golf game deserves more than just time on the course. Build explosive power, increase functional strength, and develop athleticism to move faster, swing stronger, and play harder for longer. With just 3 workouts per week, take your training to the nex

Get Golf Body Building 3 Day Per Week | Intermeidate
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FAQs
Who is this program designed for?
This program is designed for golfers with some strength training experience who want to build more muscle, increase power, improve athleticism, and take their physical performance to the next level.
How is this different from the Golf Foundations Program?
Golf Foundations focuses on developing basic strength, mobility, and stability. Golf Body Building takes those principles further with more challenging strength exercises, explosive movements, and athletic training designed to build a stronger, more powerful body.
How many days per week will I train?
Just 3 days per week! The program is designed to complement your golf schedule while giving your body time to recover and adapt.
Will this program help me hit the golf ball farther?
Building strength, explosive power, and rotational control can improve your body's ability to generate force. While distance gains aren't guaranteed, developing these physical qualities can support a more powerful golf swing.
Will lifting weights negatively affect my golf swing?
Not when training is programmed appropriately! Strength training combined with mobility and rotational exercises can help you become stronger while maintaining the movement needed for golf.
Do I need to complete Golf Foundations first?
No! If you already have a solid understanding of basic strength training and proper movement, you can start with Golf Body Building. If you're new to exercise, Golf Foundations is a better starting point.
Is this a golf swing instruction program?
No. We don't teach swing mechanics. We focus on building the body behind the swing through strength, power, mobility, and athletic development.

More from JP Wiz

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Golf Body Building 3 Day Per Week | Intermeidate
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