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Golf Workouts and Programs for All Levels


For the golf athlete ready to level-up their game.

Unleash your inner athlete

OFF-SEASON is a 12-week, full body program done 3 times a week (split into 3, 4-week cycles). Each workout includes mobility + strength and is designed & proven to get you better, stronger, and more mobile in your golf game. We believe all golfers are athletes. Improve power, endurance, and energy on the golf course with our smart, effective, and straight-forward strength programming.



REQUIRED: Bands // Dumbbells // Bench // Box // Med Balls/Slam Balls // Pull-up bar

RECOMMENDED: Barbell // Plates // Full Gym

Lift Heavy AND Play Golf

Our program is designed so that you can still enjoy time on the course 1-2 days a week. While the name states off-season, you can still accomplish your strength and mobility goals while getting time outside on the course.




Immediate access via the TrainHeroic App.

(we've partnered with TrainHeroic for the best user experience)

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Golf Workouts and Programs for All Levels

Measure progress

Measure Your Progress

See how you stack up against the team

Track Your PRs

Track your PRs and personal bests

Easy To Use Golf Fitness App

Follow your own calendar

Golf Workouts

Videos for every movement

Improve Your Golf Game

Built-in timers to keep you on track

Swing the club faster.

Hit the ball further.

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How do I start, is there a "day 1"?

Jump right in and start today. Our programs are dynamic, continuously evolving in 3-4 week cycles. You can start anytime - and many people do! We recommend starting out around 60-70% effort your first week in and you will quickly catch up. If you are brand new, start slow and learn the movements before making large increases in weight.

What if I don't have the right equipment? Do you have home gym options?

Our app has a "swap" feature that allows you to easily change exercises in app if your equipment differs. We offer a variety of swap options for many of the core movements, so you can stay flexible in your training. Light on equipment? Check out Lift Heavy, Swing Fast - HOME GYM for those who only have access to dumbbells and bands.

Is this program suitable for juniors?

Absolutely. We have plenty of juniors in our program as young as age 11 and Cody has trained athletes as young as 9 in person. Our program is for all ages and yes, it is safe and encouraged for kids to train using our programs.

How long do the workouts take?

Our workouts typically take an hour, however many still find great success by doing 2/3 of the workout when they are in a time crunch by excluding the accessory work at the finish.

I'm getting older, can I still do the workouts?

Absolutely. Our athletes range from age 11 to 82. We offer swap options so that any modifications that may be necessary are available to you. Still unsure? We made a Lift Heavy, Swing Fast 55+ program just for our champion-age golfers.

What if I miss a day?

No sweat (pun intended). The app allows you to go back to a workout from the previous day or week. We understand life happens. If you miss an entire week or several days, we recommend just picking up where the program is currently and adjust intensity to around 60-70% as you ease back into training. The key is consistency. If you find yourself pressed for time on a particular day, set a timer for 15 minutes and do as much as you can.

Am I locked into a contract?

No way! You're not locked into any long-term commitments. We provide a monthly subscription that can be canceled or switched to another program at your convenience. Additionally, for those committed athletes, we offer fantastic savings with our annual subscription – the perfect choice for those dedicated to achieving results.

Golf Workouts and Programs for All Levels

Not convinced? Try a free workout to see if it's right for you.


Enhance your training and break free from pain. 

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