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Golf Strength & Muscle Building Program

Build More Muscle. Build More Potential.

Mass is a 12-week high-volume strength training program for experienced golfers who want to add muscle, get stronger and build the physical foundation for long-term club head speed development.

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Program Overview

Build muscle specifically to support long-term golf performance.

Mass is a high-volume golf strength training program designed for experienced lifters who want to increase muscle size and build a larger strength base.

The primary goal is hypertrophy — increasing the cross-sectional area of your muscle fibres. More muscle gives you greater potential to become stronger and more explosive in later phases of training.

Mass uses a cluster-style training structure rather than relying only on traditional straight sets. Short breaks within sets allow you to accumulate a high volume of quality work while continuing to use meaningful resistance.

Primary exercises generally use loads in roughly the 60–85% of 1RM range, with substantial emphasis placed on accumulating stimulating training volume.

This is deliberately a demanding program. It is best completed in the off season when building muscle and strength can take priority over feeling completely fresh for regular practice and competition.

Muscle Building For Golfers

Why would a golfer want to build more muscle?

Muscle is not just about looking bigger. Increasing muscle size can increase your potential to produce more force, get stronger and ultimately develop more explosive athletic qualities.

01

Build Muscle

Accumulate high-quality training volume designed to stimulate muscle growth.

02

Increase Strength Potential

A larger muscular base gives you more potential to produce force in later strength phases.

03

Support Power Development

Strength and muscle provide a physical base that can later be expressed through faster movements.

04

Break A Plateau

High-volume training provides a different stimulus for experienced golfers whose training progress has stalled.

How It Works

High volume without turning every set into a grind.

Mass uses a cluster-style approach for many of the main exercises.

Instead of completing every repetition continuously until fatigue becomes very high, brief pauses are used within the set.

This allows you to accumulate substantial training volume while maintaining better repetition quality and continuing to use meaningful resistance.

The result is a demanding muscle-building phase without relying exclusively on traditional bodybuilding-style training to failure.

You still need to recover well. This is why Mass is best suited to experienced lifters and periods when golf performance is not the immediate priority.

Who Is This Program For?

Built for golfers ready for serious strength training.

Experienced Lifters

You already understand the main barbell and dumbbell movements and train consistently.

Off-Season Golfers

You have fewer practice and playing demands and can prioritise gym training and recovery.

Golfers Wanting More Muscle

You want to increase lean mass while building a stronger physical base.

Strength Plateaus

Your current training has stalled and you need a new high-volume stimulus.

Speed-Focused Golfers

You want to build the muscular foundation that can support later strength and power development.

Golfers Ready To Work

You are prepared for a demanding training block and have the recovery habits to support it.

Fit For Golf Results

Build the physical foundation for more speed.

★★★★★
“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.”
Adrian Tedeschi Age 45 · 6.2 Handicap
★★★★★
“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!”
Philip Kelly Age 38 · 14 Handicap
★★★★★
“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.”
Kolette Age 56 · 5 Handicap
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Mass Program FAQs

Frequently asked questions.

Is the Mass Program suitable for beginners?
No. Mass uses high training volume and relatively demanding loading. You should have a reasonable strength-training background and be familiar with the main barbell and dumbbell exercises before starting.
Should I complete Mass Prep first?
Yes. Mass Prep is strongly recommended. The 2-week preparation phase introduces the main exercises at lower volume so you can practise the movement patterns and choose sensible starting weights.
How long is the Mass Program?
Mass lasts 12 weeks and contains 36 workouts. Sessions generally take approximately 60–70 minutes.
How often should I do Mass workouts?
The program is designed for two to three workouts per week with approximately 48–72 hours between sessions.
Will I gain muscle on the Mass Program?
Building muscle is the primary training goal of Mass. Results still depend on appropriate training effort, recovery and nutrition.
Will the Mass Program make me sore?
Some soreness should be expected because Mass uses substantial training volume. Completing Mass Prep first and following the recommended starting-weight guidance helps make the transition more manageable.
Can I do Mass during golf season?
It can be done, but Mass is best suited to the off season or periods when practice and playing volume are lower. Golfers playing regularly may be better suited to the dedicated In-Season Program.
Can I combine Mass with swing speed training?
Yes, but Mass produces meaningful fatigue. This can make immediate speed gains harder during the block. The muscle and strength adaptations can become particularly useful once training volume is reduced later.
What should I do after Mass?
Force is the recommended next program for many golfers. It shifts the emphasis from higher training volume toward heavier loading and maximum strength development.
What if I'm not sure Mass is right for me?
Use the Program Matcher inside the Fit For Golf App. It recommends programs based on your goals, training experience, equipment, schedule and time of season.
More Programs

Find your next Fit For Golf program.

From short home workouts to full gym-based strength and power programs, choose training that fits your goals, equipment and schedule.

Speed & Power

Home Based — Velocity

Bands & dumbbells → Muscle & Strength

Mass

Gym based → Home Training

Home Based — Bands

Minimal equipment → Preparation

Mass Prep

Prepare for Mass → Golf Season

In-Season

Train while playing regularly → Time Efficient

30 Minute Gym

Efficient gym training → Build Foundations

Foundations — Dumbbells

Progress your training → Strength

Simple Strength

Straightforward strength work →
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Start Today

Build the muscle. Then turn it into strength and speed.

Follow the complete 12-week Mass Program inside the Fit For Golf App and start building a bigger physical foundation for long-term golf performance.

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