A 13-week build-then-cut plan for someone going from low-average condition to peak shape — strong enough to swing a club well, lean enough to feel great in beachwear, rested enough to actually enjoy the trip. Daily workouts with progressive reps, abs every week, smoothie-anchored meals, a grocery list, and a weekday hour-by-hour schedule.
Click a phase to see its weekly split, day-by-day calendar with progressive reps, and notes.
Anchored around a 8am–5pm workday, with the after-work block used for either a workout, a short golf trip, or a deliberate break.
| Time | Block | What to do |
|---|
After-work hours flex: putt-putt runs replace part of the break on Tue/Thu, training is 60–90 min, and there's still time for dinner and wind-down before bed.
Cost-effective, fast, mostly whole-food meals. Calories run high in the build phases and pull back during the lean. Post-workout smoothie is every day.
Print these. Stock the kitchen on Sunday and the week takes care of itself.
No drills, no swing coach required — just consistent exposure with a little extra leading up to the tournament.
Rotate these into Saturday or weeknight slots as energy and weather allow.
The 90 days are split into four phases. The first two phases push your bodyweight up while building real muscle. The third phase trims the soft layer back down. The final week is a deload so you arrive rested, not wrecked. Throughout, you'll progress reps on the key lifts week by week.
Abs are programmed into multiple sessions per week — and the reps climb every week within the phase. Skip them at your own peril.
