Program Overview
The Machine Based Program is designed for golfers who train in a commercial gym and prefer using weight machines instead of free weights. It follows the same structure and training principles as the other Fit For Golf programs: a blend of mobility, power work, and strength training that supports better performance on the course.
Machines make it easy to load movements safely, control range of motion, and progress the resistance week to week. They’re ideal for people who want consistency, simplicity, and low setup time. Everything in the program is designed to fit smoothly into a typical gym layout, and the sessions are fast, efficient, and suitable for all fitness levels.
The goal is to improve mobility, muscle mass, and strength using equipment that is widely available and beginner-friendly.
There is a small bit of “explosive work” that is primarily bodyweight or bands, but the primary parts of the workout are with machines.
Primary Goals
Key Points
Ideal for golfers who prefer the simplicity and safety of machines
Very easy to adjust load and track progression
Low setup time and high consistency from session to session
Great option for beginners or those returning from injury
Pairs well with transitioning to Simple Strength or Force if you later want more free-weight work
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7-day free trial + 20% offProgram FAQs
Yes. Machines are very user-friendly and allow you to control the range of motion easily.
You’ll need a standard gym setup with common machines like leg press, chest press, lat pulldown, cable columns, etc. Any regular gym works.
Yes. The sessions are structured to keep fatigue manageable around golf.
You can repeat the program, or move to Simple Strength, Mass, or Force if you want more free-weight loading.
Yes. The routine is low-soreness and pairs very easily with speed training.
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.