02The GolfBod guide
Programs
How GolfBod writes a periodized program — and how to write your own.
What a GolfBod program is
A program is a multi-week block, not a library of workouts. It moves through phases — introduction, build, peak, and deload — so the hard weeks are earned and the easy weeks are on purpose. Every session is full-body and organized by movement pattern: activation, power, strength, rotation, and decompression. Rotation and anti-rotation work stays in every session — those are the patterns that show up in the swing.
Programs scale from short sessions to long ones. Pick a different session length and the structure shifts — not just the number of exercises — so a short day is still a complete day.
Seasons
Programs know what part of the golf year you're in. Off-season builds maximum strength with heavier, longer blocks. Pre-season converts strength to speed with power-heavy weeks. In-season maintains what you built while keeping you fresh for the rounds that matter. You choose the season when a program is generated, and the block is shaped accordingly.
The course map
The Program tab draws your block the way a yardage book draws a hole: phases tint stretches of the fairway, deload weeks pinch it like a bunker, and a ball marks the workout you're on. The strip above it states the facts — weeks, workouts completed, current phase.
Writing your own program
ProThe program builder lets you compose a program yourself from the same primitives the AI uses — session blocks and the full exercise library. Save any session as a template and reuse it across programs.
- Your program still gets coached. Automatic progression, calibration, and golf-calendar adjustments apply to what you write, exactly as they do to AI programs.
- A coach's reviewflags what a golf program shouldn't miss — no rotation work, push/pull imbalance, missing decompression — before you run it. It advises; it never blocks.
- Starting weights come from your logs.Any new program — written or generated — starts from the weights you've actually been lifting.
Ending and re-running programs
Finish a block and GolfBod offers the natural next step — keep building on what you ran, or run it back. You can end an active program any time from the Program tab; your logged history and PRs always stay.