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Disc Golf Workout Plan
Start Plan (PRO)

Disc Golf Workout Plan

4 Weeks / 4 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
  • Get Toned
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Disc Golf Shoulders & Core Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 01:00
3 10 00:30
3 10 01:00
3 12 None
3 12 None
3 12 01:00

Notes:

Be sure not to jerk your arms when performing the Band Shoulder External Rotation exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Lateral Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

Disc Golf Back & Biceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
3 8 01:00
3 10 01:00
3 10 None
3 10 01:00
3 10 01:00

Notes:

If you are having trouble completing the prescribed Chin-Up reps, simply complete as many as you can, and look to improve with each workout.

Disc Golf Legs & Core Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 12 01:00
3 12 01:00
3 12 01:00
3 12 01:00
3 12 None
3 12 01:00

Notes:

Be sure to squat all the way down so that your thighs are at least parallel to the ground. Twist all the way when performing the abs and obliques exercises.

Disc Golf Shoulders, Chest & Triceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 00:30
3 10 00:30
3 10 00:30
Push-Up   Video icon
3 12 01:00
3 12 01:00
3 12 01:00

Notes:

Be sure not to jerk your arms when performing the Band Shoulder External Rotation exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Front Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Abs blue Triceps blue Quads blue Lowerback blue Shoulders orange Obliques orange
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