Program Overview
The 4 Day Strength Program is designed for golfers who want a higher training frequency than the 3-day programs. It includes two lower body workouts and two upper body workouts each week. This structure allows for more total weekly exercises without each session becoming too long or too demanding.
The primary goal is increased strength and muscle mass. The program uses simple, repeatable movements with a focus on progressive overload. It sits between Mass and Force in difficulty and follows the principles explained in Strength Training – The Fit For Golf Guide.
Primary Goals
Key Points
Four sessions per week: two lower body and two upper body
More weekly volume without long individual sessions
Best suited to the off-season when golf scores are not the main focus
Uses the same exercises across the 8 weeks for consistent progression
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7-day free trial + 20% offProgram FAQs
It allows for more weekly exercises per area of the body without the sessions becoming too long or fatiguing. Some golfers prefer to train 4 days per week in the gym rather than 3
Yes. Many people do two consecutive cycles if they are progressing.
Yes. Speed training can be done before these workouts or on separate days. See Swing Speed Training – The Fit For Golf Guide for details.
Fit For Golf App Reviews
Over 9 months, I’ve completed the Mass Prep, Mass, Force, and Velocity programs—and the results have been remarkable. My driver speed has gone from about 102 mph to 110+mph, with carries increasing from 255 to over 270 yards. My handicap dropped from 8.7 to 6.2, and my ball striking is far more consistent.
Since using the app I have, Increased my lean mass by 8kg / 18lbs. Increased my average club head speed from 97mph to 110mph. Lowered my handicap from 24 to 14. Had zero injuries.
This is the best app on the market and I have no doubt I will make further gains. Thanks for answering questions I’ve had so quickly!
Since I started I have gotten much stronger and lost 50 pounds. I don’t need pain meds for joint and back pain anymore. I have seen an increase in my swing speed and hitting the ball about 10 yards farther. I have more energy and don’t feel tired at the end of a round.