The Official: “Sledge and Wedge Golf” Weight Lifting Program

My golf weight training program that focuses on the “Big 3” lifts with varying rep schemes and movements.

Sledge and Wedge Golf
Sledge and Wedge Golf

The official “Sledge and Wedge Golf” weight lifting program. This is a Frankenstein program as it incorporates a few different training principals.  It can be run during the season, but it is a 5 day a week program.  It can be shortened to 4 days if you eliminate a Squat / Bench day, but that will depend on your time and goals. You’ll need to know your 1-Rep Max for the Deadlift.  However, the Squat and Bench Press you’ll be determining your max each week for different amounts of repetitions.  The key to this strength training program is to make sure you accomplish a 3-Rep or 5-Rep max during the week.  It’s better to go too light and accomplish the lift then to go to heavy and not make the reps.  Similar to the 5/3/1 powerlifting program, make sure to allow ample recovery time between the main lift sets.


Keys to Success

●  Intensity – Without it you are just working out.  This is a training program and needs to be  performed at a level that commands improvement.
●  Progression ­-​ As the weeks progress, incremental weight needs to be added. This will take self  awareness to determine when an increase is needed.  I determine an increase is needed by the feel  of the last set.  If the weight feels roughly the same as the first set then I will notate an increase for the next session.
●  Patience -​ Gains in strength are built over time.  Ensure to select weights that enable every rep to  be completed.  If the weight selected is to heavy, then decrease and restart the movement.
●  Informed –​ Different body types will perform every movement differently.  Utilize all resources to  learn how to perform each movement safely and efficiently.  The internet is a great tool if used  correctly.

Learn from My Mistakes

●  Joint pain can put an end to your training. I began using compression cuffs and wrist wraps to  protect myself.
●  Everybody has an opinion about proper form.  Youtube is a great resource to see all the opinions  and experiment with what works best for you.
●  Use video to monitor your progress and to spot check technique.
●  Track all workouts.  I utilize Bodyspace and a dry erase board to record and plan.
●  Set targets at the beginning of each training cycle.  Make sure they are realistic and plan the cycle  with that target in mind.
●  Set a long term goal ie…6 month, 1 year, 2 years out and make sure it is visible.
●  I thought I was eating enough, but until I created a meal plan, I had no idea the quantity of food that  was needed to grow.


Program Overview

The following is the current training program I am using to gain strength, size and distance.  I  base my training around the bench press, squat and deadlift.  The goal is to build strength over  a six week period and then perform a new max (PR) during the seventh week.  My current  training split is as follows:

  • Saturday – Bench Press
  • Sunday – Squat
  • Monday – Off
  • Tuesday – Bench Press
  • Wednesday – Squat
  • Thursday – Deadlift
  • Friday – Off

Week seven will vary from the above schedule.  The max week will consist of three training days and four rest days.  My week seven split is as follows:

  • Saturday – Off
  • Sunday – Bench Press (Max)
  • Monday – Off
  • Tuesday – Squat (Max)
  • Wednesday – Off
  • Thursday – Off
  • Friday – Deadlift (Max)

Week eight is rest and recovery and the planning of the next training cycle.

The goal is to progressively increase training volume over a period of time which will result  in incremental strength gains.


Program Breakdown

Sledge and Wedge Golf Tip – Accessory movements are noted in red.  These can be switched for a similar movement.  (Ex.  Barbell Rows/Dumbbell Rows)  

Week 1

Bench Press

  • Bench Press (5RM)
  • Leverage Press (3×12)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (5RM)
  • Ground Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Bench Press

  • Bench Press (3×5)
  • Leverage Press (3×6)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3×5)
  • Front Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Deadlift

  • DL (85% x3)
  • Deficit DL (70%x5x5)
  • T-Bar Row (3×10)
  • OH Press (5×5)

Week 2

Bench Press

  • Bench Press (5RM)
  • Leverage Press (3×12)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (5RM)
  • Ground Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Bench Press

  • Bench Press (3×5)
  • Leverage Press (3×6)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3×5)
  • Front Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Deadlift

  • DL (85% x3)
  • Deficit DL (70%x5x5)
  • T-Bar Row (3×10)
  • OH Press (5×5)

Week 3

Bench Press

  • Bench Press (3RM)
  • Leverage Press (3×12)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3RM)
  • Ground Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Bench Press

  • Bench Press (3×5)
  • Leverage Press (3×6)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3×5)
  • Front Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Deadlift

  • DL (90% x3)
  • Deficit DL (70%x5x5)
  • T-Bar Row (3×10)
  • OH Press (5×5)

Week 4

Bench Press

  • Bench Press (3RM)
  • Leverage Press (3×12)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3RM)
  • Ground Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Bench Press

  • Bench Press (3×5)
  • Leverage Press (3×6)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3×5)
  • Front Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Deadlift

  • DL (90% x3)
  • Deficit DL (80%x3x3)
  • T-Bar Row (3×10)
  • OH Press (3×5)

 Week 5

Bench Press

  • Bench Press (3RM)
  • Leverage Press (3×12)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3RM)
  • Ground Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Bench Press

  • Bench Press (3×5)
  • Leverage Press (3×6)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3×5)
  • Front Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Deadlift

  • DL (95%x1x3)
  • Deficit DL (80%x3x3)
  • T-Bar Row (3×10)
  • OH Press (3×5)

 Week 6

Bench Press

  • Bench Press (5RM)
  • Leverage Press (3×12)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (5RM)
  • Ground Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Bench Press

  • Bench Press (3×5)
  • Leverage Press (3×6)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (3×5)
  • Front Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Deadlift

  • DL (75% x3)
  • Deficit DL (75%x3x5)
  • T-Bar Row (3×10)
  • OH Press (5×5)

 Week 7 – Time to see what you’re made of!

Bench Press

  • Bench Press (1RM)
  • Leverage Press (3×12)
  • Triceps Ext (3×8)
  • Hammer Curls (3×6)
  • Pull Ups (3×12)

Squat

  • Squat (1RM)
  • Ground Squat (5×5)
  • Romanian DL (3×10)
  • Hyperextension (3×20)
  • Decline Crunch (3×20)

Deadlift

  • DL (1RM)
  • Deficit DL (70%x5x5)
  • T-Bar Row (3×10)
  • OH Press (3RM)