Program Overview
The Home Based – Mass (Dumbbells) Program is a slightly more advanced home workout option with the primary goal of gaining muscle mass. It suits well as an off season strength program, but can be used at any time of season.
If you want a simple and effective program that will help build mobility, power, and especially muscle mass and strength, this is perfect.
This program was created as a Home option of the very popular gym based Mass program, also available on the app.
For equipment, I recommend these dumbbells — this setup covers every exercise in the program.
Primary Goals
Key Points
Ideal for golfers who want to build muscle and strength at home
Exercises are adapted from the main Mass Program for dumbbell use
Adjustable dumbbells make progression much easier
Sessions are simple, repeatable, and effective in small spaces
Works extremely well before progressing to Velocity – Home Based – Bands & Dumbbells
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Yes, as long as you start with lighter dumbbells and use the substitution feature if needed. If you are completely new to training, start with Foundations – Dumbbells or Home Based – Dumbbells first.
I recommend these dumbbells. Adjustable dumbbells are ideal since strength levels vary greatly across different exercises.
The program includes progressive strength work, so mild soreness is normal, especially early on. It should settle as you adapt.
Most people move on to Force for heavier strength work, then Velocity as they approach golf season.
Yes. Pairing this with Swing Speed Training – The Fit For Golf Guide works very well, especially in the off-season.
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.