Programs

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.

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 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.

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 generated 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.

Finish a block and GolfBod offers the natural next step — keep building on what you ran, or run it back. Start Fresh reads the program before it and deliberately steers away from its primary lifts and session names, while the weights you earned still carry forward. You can end an active program any time from the Program tab; your logged history and PRs always stay.