Golf Intro
Strength
Program.
A 12-week strength program built for golfers who are new to structured training. The same evidence-based approach we use with golfing clients in clinic, translated into a guided program you can follow at your own pace.
One-time purchase. Instant download. Lifetime access.
Strength
Program.
Why this program
Better swings start
off the course.
If you've never trained for golf before, this is the starting point. Most golfers spend hours on the range working on their swing, but very few work on the body producing it. That's the piece this program builds.
The structure is intentionally gentle in the early weeks. You'll spend the first block establishing movement quality and getting comfortable with the key patterns before any real load is added. By the end of the 12 weeks, you'll be moving more freely, hitting with more power, and feeling more resilient round after round.
This program is the strength piece your golf game has been missing. Two sessions a week, designed to fit around your rounds and range time, never compete with them.
What you get
Everything you need.
Nothing you don't.
Two professionally designed assets, delivered the moment you purchase. Built to work together and built to last well beyond your first 12 weeks.
The PDF Program Guide
22 pages of structured training laid out session by session across three progressive blocks. Includes warm-ups, exercise sequencing, sets, reps, tempo, rest periods, and clickable links to a video demonstration of every movement.
The Excel Tracking Spreadsheet
Log your weights every session and watch your progression unfold. The spreadsheet mirrors the program week by week so you always know what you lifted last time and what to push for next session.
On-Course Warm-Up Routines
Two short warm-up routines built specifically for golfers to use before tee-off or hitting the range. Improve movement quality, increase swing efficiency, and reduce stiffness before you play.
Optional Mobility Sessions
Three structured mobility sessions you can drop in between strength days or after a round. Focused on hips, shoulders, and thoracic mobility. The areas that matter most for golf.
Alternate Exercise Library
Every primary lift comes with two alternate options. Travelling, busy gym, or limited equipment? Swap the movement, keep the program. No session ever has to be skipped.
The 12-week progression
Three blocks. One goal.
A stronger golfer by week 12.
Each block builds on the last. Volume and intensity are dialled up gradually so your body adapts without overload. The most common reason golfers abandon strength training in the first place.
Establish movement quality and learn the fundamental patterns. Lower intensity, higher reps. Designed to be added on top of your existing golf schedule without disrupting it.
Loads increase, reps decrease. Build the kind of strength endurance that still produces force on the back nine, after three days in a row, or late in a tournament.
Express that new strength through faster, more explosive movement. The block that translates raw strength into clubhead speed and driving distance.
Why this works
Six gains that
change your game.
Swing Power
Develop lower body and rotational strength to generate more clubhead speed and driving distance.
Rotational Control
Improve core stability and thoracic mobility to create a more efficient, repeatable swing.
Mobility & Movement
Enhance hip, shoulder, and spinal mobility to improve swing mechanics and reduce restriction.
Injury Resilience
Build stronger muscles, tendons, and joints to better tolerate the repetitive demands of golf.
Balance & Stability
Improve single-leg control, posture, and coordination for greater consistency throughout your swing.
Endurance & Recovery
Maintain performance over 18 holes and recover more effectively between rounds and training sessions.
Built to fit, not compete
Designed to support
your golf, not steal from it.
This program doesn't ask you to drop your rounds or cut back on range time. It's built to slot in around them, supporting your golf rather than competing with it.
A typical training week
An example only. Strength days can be moved to suit your week. The program flexes around your golf schedule, not the other way around.
Is this for me?
Built for golfers
new to strength work.
This is the right starting point if you've never trained for golf before, or it's been a while since you've trained at all. The early weeks are forgiving, the progression is gradual, and the technique cues are clear so you learn the patterns properly from day one.
If you've already got established gym experience and you're ready to push harder, the Golf Advanced Strength Program is the better fit.
Recreational and competitive golfers wanting to improve distance, consistency, and durability
Players new to structured strength training or returning after time away from the gym
Players wanting to move more efficiently and reduce aches or stiffness during and after rounds
Golfers wanting to reduce their risk of common golf-related injuries, aches, and niggles
Anyone who'd rather follow a clear plan than wing it with random gym sessions
A preview of what's inside
Sample session.
Block 1, Session 1.
Every session is laid out exactly like this, with progressive reps across each week of the block.
| Seq | Exercise | Sets | Reps W1 | Reps W4 | Rest |
|---|---|---|---|---|---|
| WU | Rainbow Stretch | 1 | 10ea | 10ea | n/a |
| WU | Adductor Drop Outs | 2 | 10ea | 10ea | 30s |
| WU | Peeling Hip Thrust | 2 | 10 | 10 | 30s |
| A1 | Kettlebell Deadlift | 3 | 12 | 8 | 2–3 min |
| A2 | SS Low to High Cable Rotation | 3 | 10ea | 8ea | 1–2 min |
| B1 | Lat Pulldown | 3 | 20 | 10 | 1–2 min |
| B2 | Step Up | 3 | 10ea | 8ea | 1–2 min |
| C1 | Seated Hamstring Curls | 3 | 12 | 10 | 30–90s |
| C2 | DB Bench Press | 3 | 12 | 8 | 1–2 min |
| D1 | Supine KB Rotations | 3 | 10ea | 8ea | 1–2 min |
| D2 | Counterweight Deadbug | 3 | 8ea | 8ea | 1–2 min |
Common
questions.
Everything you need to know before you start.
Two files, delivered to your email instantly. A 22-page PDF program guide with all 12 weeks of training, full exercise descriptions, video links, on-course warm-ups, and optional mobility sessions. Plus an Excel spreadsheet that lets you log your weights every session and track progression across the full block structure.
Yes. This program is specifically designed for golfers new to structured strength work. Block 1 spends four weeks on movement quality and lighter loads before any real intensity is introduced. Every exercise has a video demonstration, and every primary lift has two simpler alternate options if you need them.
Two strength sessions per week, ideally on non-consecutive days. We'd recommend keeping at least 24 hours between a strength session and a competitive round so your body's fresh on the course. Range time and casual rounds can sit closer to your strength sessions without issue.
Standard commercial gym equipment. Dumbbells, kettlebells, a barbell, a bench, resistance bands, and basic gym machines. Every exercise comes with two alternate options if specific equipment isn't available, so you're never stuck.
The first couple of weeks may bring a bit of muscle soreness as your body adapts. That's normal and tends to settle quickly once you're into the rhythm. After that, the program is calibrated to support your golf, not wreck it. If you're consistently fatigued on the course, adjust the timing of your sessions and reach out if you'd like guidance.
When in doubt, start here. The Intro program is the safer first step and the structure prepares you well for the Advanced if you want to progress to it afterwards. The Advanced program assumes confidence with compound lifts and a year or two of consistent strength training behind you.
You can repeat the program at higher loads, or step up into the Golf Advanced Strength Program for a more demanding next phase. Either option keeps the gains from your first 12 weeks going.
Stop the exercise straight away. Review your form, consider reducing load or range of motion, and try again. If pain persists, reach out to us at reception@4dhp.com or consult a healthcare professional before continuing.
As this is a digital product delivered instantly, we're unable to offer refunds once the file has been downloaded. If you have any issues accessing your file, contact us at reception@4dhp.com and we'll sort it out.
Build the strength.
Power your swing.
12 weeks of progressive strength training, designed to fit around your golf and deliver a stronger, more resilient body to the course.