Bombs Away 🚀

Warm-up (2 rounds: no rest):
1. Foam Roll Glutes, Quads, Hamstrings: 1m each side
2. Pec Stretch: 30s each side
3. Bodyweight Lunges: 10 each side
4. Single Leg Glute Bridges: 10 each side
5. Romanian Deadlifts (light weight): 15 reps

Bodyweight Squat

Triset

Dumbbell Bench

Cable Pullover

Incline Dumbbell Press

Chest

Back Extension

Roman Chair Side Raise

Lying Leg Raise

Wide Grip Lat Pulldown

Incline Dumbbell Row

Cable Rear Delt Fly

Tabata is a type of HIIT workout that aims to yield the most benefits in a short amount of time. For each exercise, you do eight rounds of 20 seconds of strenuous exercise followed by 10 seconds of rest.

Tabata

Kettlebell Swing

Superset

Elbow Plank

BandWeighted Crunch

Back

Warm-up (3 rounds):
1. Pushups: 10 reps
2. Plank: 30s
3. Assault bike: 30s

Perform 15 reps on each side holding a weight plate, dumbbell, or medicine ball.

Russian Twist

Perform 15 reps on each side. Use a resistance band or cable.

Cable Woodchopper

Cable Rope Pushdown

Dumbbell Hammer Curl

Arms & Core

Warm-up (3 rounds: no rest):
1. Foam Roll Glutes, Quads, Hamstrings: 10 passes each muscle group
2. Stationary Lunge: 10 each leg
3. Pushups: 10 reps

Good Morning

Cable Crunch

Suspended Side Plank

Standing Single Arm Dumbbell Press

Dumbbell Shrug

Dumbbell Lateral Raise

Shoulders

Barbell Reverse Lunge

Patrick Step

Cable Twist

Ab Roller

Legs & Core

Rest

Lean AF

*On the last set, alternate each rep for a total of 10 reps.
Get in as many warm up sets as you need and slowly increase to working weight. Do not shrug and lower the dumbbells next to your face. You wouldn't bring the barbell to your face when doing Barbell Incline Presses.

Your chest should be burning by the time you get to the flat press. If it's not burning, you are not keeping tension in the muscle. Do not relax your chest and do not distribute the weight into your shoulders and arms during the negative/eccentric portions.

If no pec deck machine use dumbbells or a seated cable fly.

Machine Pec Deck

Can substitute hammer strength machine chest press

Machine Chest Press

Palms inward. If no hammer strength machines use dumbbells.
Set 1: 15 reps
Set 2: 10 reps alternating arms
Set 3: Rep with both arms and hold them out on the 7th rep, continue 7 reps with only one arm and hold out on the 7th rep, repeat with your other arm, and then rep with both arms again for 7 reps.
Set 4: Hold both arms out and rep one side 5 times, the other side 5 times, back to the other arm for 4 reps, the other side for 4 reps… all the way down to 1 rep for each arm. Rep 5 partials if you still can move at the end.

Incline Hammer Press

Put the bench at a 30-degree angle and have the bar come across your upper chest

Smith Machine Incline Bench

Maximize your pump by keeping tension during the set and using the rest timer

Cable Fly

Get in as many warm ups as you need. Keep tension in your lats and it should be burning by the time you go into the Stiff Arm Pull. Bigger the burn, bigger the pump!

Pullup

Rope Straight Arm Lat Pulldown

Lean against the dumbbell rack or use a bench. Dumbbell should be in front of the chest in the resting position, and to the side of your hip during the squeeze to stimulate your lower lats.

Single Arm Dumbbell Row

Drop the seat low enough so you are able to contract your upper back in a reverse bench press motion. Keep your elbows up and parallel to the floor and row straight back.

Seated Wide Grip Hammer Row

Have the bar set up below the knee for Rack Pulls. Make sure you contract your entire back in the top position before bringing it back down.

Rack Pull

Make sure you're pulling with your lats and keeping tension. Don't relax and do the negative/eccentric portion in slow motion. Keep the same tempo.

Reverse Grip Lat Pulldown

Cable Curl

Close Grip Bench Press

Close Grip Pushup

Skull Crusher

Supinate your wrist at the top of the curls to stimulate your outer bicep.

Dumbbell Curl

Single Arm Dumbbell Overhead Extension

Preacher Curl

Tricep Kickback

Reverse Barbell Curl

Arms

Warm up before using working weight. Don't shrug and keep tension in your shoulders by pressing straight up and down instead of pressing upward at an inward angle to bring the dumbbells together.
 On the last set, alternate each arm.

Dumbbell Shoulder Press

If shoulder flexibility or pain is a problem, press in front of your face.

Military Press

Don't focus on raising the weight in your hand. Focus on squeezing your delts and the arm and hands follow through.

Incline Dumbbell Rear Delt Fly

Barbell Front Raise

Machine Rear Delt Fly

Cable Front Raise

Don't grip too close together as it may cause wrist pain. Grip about shoulder width apart or wider. Concentrate on pulling with your delts and squeezing them tight up top.

Barbell Upright Row

You can vary the foot positioning from shoulder width to hip width apart. Keep your abs tight, chest up, and look forward.

Smith Machine Squat

Vary your feet positioning with toes pointed to toes up.
Set 1: 20 regular reps
Set 2: 10 partial reps followed by 10 regular reps
Set 3: 5 partial reps, 5 full reps, 5 partial reps, 5 full reps
Set 4: 5 peak contraction holds, 5 full reps, 10 partial reps

Leg Extension

If no seated, do lying. Vary your feet positioning with toes pointed to toes up.

Seated Leg Curl

Warm up with body weight first. Get a full stretch with the heels down and a peak contraction with the heels up. Don't bounce up and down.

Standing Calf Raise

Lunge

Leg Press

Legs

If it's been a while since you've added size to your frame, this program is for you. The 4 week mass building workout will help you build muscle mass, increase strength and endurance and burn fat. It incorporates resistance band training to build muscle mass and strength, with an optional daily squat for the glutes and quads.
Band Progression:
Week 1-2: Black Band
Week 3-4: Red Band


Get Big or Die Tryin'

Optional Daily Squat
Attach a resistance band to each side of the barbell.  Pause for 3 seconds at the bottom of each rep.

Front Squat

*Optional band assist
On the last set, perform a 15 second rest pause followed immediately by another set to failure.

Choose your favorite flat bench machine and use it for the next 4 weeks.
On the last set, perform a 15 second rest pause followed immediately by another set to failure.

4 sets pyramiding up in weight until you cannot perform 10 reps.  After the fourth set perform 2 drop sets to failure.

To activate the chest fibers, lean forward while doing the exercise.
Add weight if needed

Chest Dip

Lay on a bench with a slight incline. Increase weight each set

Pushup

Walking Lunges

On the last set, perform a 15 second rest pause followed immediately by another set to failure.

*Optional band - can sub for Rack Pull.
On the last set, perform a 15 second rest pause followed immediately by another set to failure.

Banded Deadlift

TBar Row

Underhand Barbell Row

Close Grip Cable Row

Optional Daily Squat
Attach a resistance band to each side of the barbell.

Dumbbell or EZ-Bar
On the last set, perform a 15 second rest pause followed immediately by another set to failure.

Rope Cable Curl

Perform 7 partial barbell curls from full extension to a 90-degree elbow bend, followed by 7 more partial barbell curls starting from a 90-degree elbow bend to full contraction, followed by 7 more full barbell curls.

Barbell 21

Bench Dip

On the last set, perform a 15 second rest pause followed immediately by another set to failure.
To get a better contraction on the anterior deltoids, place your bench just below a 90-degree angle.

*Optional band assist
On the last set, perform a 15 second rest pause followed immediately by another set to failure.
To get a better contraction on the anterior deltoids, place your bench just below a 90-degree angle.

Smith Machine Shoulder Press

Can sub for machine - On the last set, perform a 15 second rest pause followed immediately by another set to failure.

Rope Cable Raise

Single Arm Dumbbell Lateral Raise

Hack Squat

Abductor

Adductor

If no machine, use barbell.
On the last set, perform a 15 second rest pause followed immediately by another set to failure.

Machine Hip Thrust

Lying Leg Curl

*Optional band assist
On the last set, perform 3 dropsets to failure, stripping about 30% each time.

Choose your favorite flat bench machine and use it for the next 4 weeks.
On the last set, perform 3 dropsets to failure, stripping about 30% each time.

4 sets pyramiding up in weight until you cannot perform 8 reps.  After the fourth set perform 2 drop sets to failure.

On the last set, perform 3 dropsets to failure, stripping about 30% each time.

*Optional band - can sub for Rack Pull.
On the last set, perform 3 dropsets to failure, stripping about 30% each time.

Dumbbell or EZ-Bar
On the last set, perform 3 dropsets to failure, stripping about 30% each time.

On the last set, perform 3 dropsets to failure, stripping about 30% each time.
To get a better contraction on the anterior deltoids, place your bench just below a 90-degree angle.

*Optional band assist
On the last set, perform 3 dropsets to failure, stripping about 30% each time.
To get a better contraction on the anterior deltoids, place your bench just below a 90-degree angle.

Can sub for machine - On the last set, perform 3 dropsets to failure, stripping about 30% each time.

If no machine, use barbell.
On the last set, perform 3 dropsets to failure, stripping about 30% each time.

Phase II of the PHG Swing & Strength Training series.  Increase band by 10lbs each week.

PHG Pro

Start slow and progressively build speed until you peak out or reach the number of reps for the set.

Arm Swing

Step Swing

Drop Step Swing

Full Swing

Monday

Tuesday

Begin by making a full powerful swing/rep by coming as far back as you can in your backswing and swinging as hard as you can on your downswing/follow through, and holding your finishing position for 1 sec. From there, immediately start your next swing

Wednesday

Thursday

Friday

Saturday

Sunday

It is HIGHLY IMPORTANT to be completely honest with yourself throughout this entire process because it is not about getting to the bigger bands as fast as you can. It’s about allowing your mind and body to condition themselves simultaneously to be able to execute the number of swings necessary to properly complete each stage in this program. Failure to do so WILL PREVENT you from maximizing your PHG training and WILL DELAY you from achieving optimal results!
You may have noticed that there is a Left- and Right-Handed Glove with your PHG System. This is on purpose because we NEED you to train both sides of the body for symmetry. To do so, simply flip your belt so that the side where the Acceleration Bands funnels through the small exit point/opening from under the cover is now pointing towards your non-dominant side. On this Non-Dominant side, you want to stay connected to the same D-Ring on the Belt as your dominant side, but clip into the Middle D-Ring on the Non-Dominant Glove. This will prevent you from overloading the dominant side of your swing, which may lead to injury in the future simply from neglecting your non-dominant side.
PHG is designed to be used EVERY SINGLE DAY and by doing so, you will naturally create a higher and advanced level of muscle memory. The best part is that regardless of where you are in your PHG Journey, the whole workout takes LESS THAN 5-MINUTES TOTAL! Our recommendation is to alternate your clubs each day by using your driver one day, and using your woods/irons/wedges the other day, simulating how you would play a round of golf!
Lastly...... PHG IS NOT DESIGNED TO BE WORN WHILE HITTING BALLS!!!! Doing So WILL DELAY RESULTS!!!!
So, with that being said...... Let’s Begin The PHG Workout Program!
The best way to train with PHG regardless of your age and skill level is as follows:
1. EVERYONE starts with the 10lbs acceleration band as we need to establish YOUR PHG swing/rep baseline that will be used when you graduate to the larger bands (20lbs, 30lbs, & 40lbs).
2. Begin making a controlled, full, and powerful swing/rep by coming as far back as you Safely and Comfortably can in your backswing and by swinging as hard as you Safely and Comfortably can on your downswing/follow through and holding your finishing position for 1 sec to train proper balance.
3. From this finishing position, immediately take another swing by slowly drawing your club towards the ground and directly into another controlled and full backswing without readdressing the ball/stopping your swing (like a pendulum), and then execute another full and powerful downswing/follow through and holding your finishing position for 1 sec to train proper balance.
4. With every swing, you should Safely and Comfortably challenge yourself to get a little more rotation in your backswing, and a little faster on your downswing/follow through each time.
5. The goal here is to see how many of these controlled, full, and powerful swings you are able to successfully complete without readdressing the ball, getting fatigued, off balanced, or straining yourself to get to the TRUE TOP of your backswing. This is where you MUST be honest with yourself so you can establish YOUR PHG swing/rep baseline! Whatever this number is, you NEED to do at least half on your Non-Dominant side, with the goal being to get as many as possible.
6. From here, the goal is to try and add at least 1 extra swing/rep each day until you can FULLY and CORRECTLY execute 50 CONSECUTIVE SWINGS!! (No this is not a made-up number. The average golfer will execute between 35-45 Full Swings in one round of golf. So, if you train your body to correctly execute 50, then you will not be tired on the 18th approach shot, allowing you to finish the whole round with confidence!)
7. Once you have correctly completed 50 consecutive swings with the 10lbs acceleration band as directed above, then you are ready to advance to the 20lbs acceleration band.
8. Simply pull the cover back on the belt to access the connection point of the 10lbs acceleration band to the belt, remove the 10lbs acceleration band and replace it with the 20lbs acceleration band on the same connection point.
9. Funnel the 20lbs acceleration band through the exit point/opening, attach the cover back on to the belt, and then start the process over, beginning with YOUR PHG swing/rep baseline.
10. Once you can get to 50 consecutive swings/reps with the 20lbs acceleration band without getting fatigued, tired, off balance, or readdressing the ball/stopping your swing, then you are ready to advance to the 30lbs acceleration band.
11. Once you can get to 50 consecutive swings/reps with the 30lbs acceleration band without getting fatigued, tired, off balance, or readdressing the ball/stopping your swing, then you are ready to advance to the 40lbs acceleration band.
12. Once you can get to 50 consecutive swings/reps with the 40lbs acceleration band without getting fatigued, tired, off balance, or readdressing the ball/stopping your swing, then you are ready to purchase the next set of acceleration bands from the PHG website.
By training this way, you allow your body to Safely and Comfortably condition itself to perform a full and powerful golf swing while staying on plane every single time. More importantly, you will continue to gain more range of motion and speed every single day but
If you have any additional questions, please contact PHG at info@perfecthandsgolf.com and we will be happy to discuss them with you. Thank you for supporting PHG and we are excited to accelerate your game to a level you never thought was possible!
Remember..... Don’t Think. Just Swing.

PHG Amateur

1. Begin with the 10lbs acceleration band.
2. Swing fully and powerfully, holding your finish for 1 sec.
3. Immediately swing again without stopping, aiming for more width and speed each time.
4. Aim for 20 consecutive swings without fatigue before increasing to 25, then continue in 5-rep increments until you reach 50.
5. Once you hit 50 reps without issues, switch to the 20lbs band and repeat the process.
6. Continue increasing band weight (20lbs, 30lbs, 40lbs) until you can do 50 reps flawlessly.
7. Then, consider purchasing heavier bands.
8. This training method helps condition a powerful, consistent swing.
9. Avoid hitting balls while using the bands.
For inquiries, contact PHG at info@perfecthandsgolf.com.

Rest day but keep the streak alive by completing your daily streak!

A simple yet effective 3x per week workout routine.

Superhero Physique

🔄 Incline Barbell Bench
Perform 3 warm up sets.
The best way to warm up is to do the exercise and to perform progressively heavier warm up sets for low reps. Let's say you're doing 200 lbs on Incline Bench for your heavy set.
Start off with
120lbs for 6 reps (60%)
150lbs for 4 reps (75%)
180lbs for 1-2 reps (90%)

🔄 Weighted Dips
Perform one lighter set for 5 reps before going into a heavy set. Perform 6-8 reps. Rest 3 minutes and perform a lighter set for 8-10 reps (drop weight 10%). When you can do the top end of the rep range increase weight by 5 lbs. For dips I recommend doing 6 reps and 8 reps and add 2.5-5 lbs each workout.

Barbell Bench Press

🔄 Pinned Bicep Curl
Perform 1 warm up set of 6-8 reps. Perform the heaviest set first for 4-6 reps. Rest 2 minutes between sets and drop the weight by 5 lbs per dumbbell for each subsequent set.

Incline Dumbbell Curl

🔄 Incline Dumbbell Tricep
Perform 1 warm up set of 6-8 reps. Perform the heaviest set first for 6-8 reps. Rest 2 minutes between sets and drop the weight by 10% or 5 lbs per dumbbell for each subsequent set.

🔄 Bent Over Fly
Perform 12-15 reps. Rest 10-15 seconds and perform 4-6 reps, rest 10-15 seconds and perform 4-6 reps, rest 10-15 seconds and perform 4-6 reps.

Face Pull

Upper Body

Keep the streak alive by completing your daily streak!

Daily Streak

🔄 Bulgarian Split Squat
Start light and perform 6-8 reps. Increase the weight each set. Rest about 2 minutes between sets and 3 minutes before the last set. When you can hit 8 reps on your last set, increase weight the next workout.

🔄 Nordic Curl
Start light at first and perform 10-12 reps. Use the same weight for all sets. Rest 2 minutes between sets, increase the weight when you can do 12 reps on the last 2 sets.

Romanian Deadlift

🔄 Sissy Squat
Perform 3 sets of 8-12 reps with 1-2 minutes rest between sets. Same weight the whole time. Increase the weight when you can do 3 sets of 12.

🔄 Standing Calf Raise
Perform 3 sets of 12-15 reps with 1-2 minutes rest between sets. Same weight the whole time. Increase the weight when you can do 3 sets of 15.

Calf Raise Machine

🔄 Dumbbell Shrug
Start light and perform 10-12 reps. Rest 2 minutes and Increase the weight and perform 10-12 reps. Rest 2 minutes increase the weight and perform 10-12 reps. When you can hit 12 reps on the final heavy set, increase weight the next workout.

Trap Bar Shrug

Lower Body + Shrugs

Upper Body Reverse Pyramid & Rest Pause Training

🔄 Dumbbell Shoulder Press
perform 3 warm up sets. Perform your heaviest set for 4-6 reps. Rest 3 minutes and drop the weight approx 10%. Perform 6-8 reps. Rest 3 minutes and drop the weight approx 10%. Perform 8-10 reps. For dumbbells, perform your heaviest set for 6-8 reps. Rest 3 min and drop the weight approx 10% and perform 8-10 reps. Rest 3 minutes and drop the weight approx 10%. Perform 8-10 reps. Increase the weight when you hit the top end of the rep range.

🔄 Pendlay Row
(Add weight if needed) Perform 2 warm up sets. One set with bodyweight for 6 reps and one set with half of your heavy set weight for 3 reps. Perform your heavy set for 5 reps. Rest 3 minutes and drop the weight about 20-30 lbs and perform 6 reps for your second set. Increase the weight about 2.5 lbs per week.

🔄 Fly Press
Perform 3 sets of 6-8 reps per side. Rest 2 minutes between sets. If you can do 3 sets of 8 reps per side, then elevate feet the next workout or add a weighted vest or backpack.

Side-to-side Pushup

🔄 Rope Cable Curl
Perform 3 sets of 8-12 reps with 1 minute rest between sets. Same weight. When you can do 3 sets of 12, increase weight the following week.

🔄 Leaning Lateral Raise
Perform 12-15 reps. Rest 10-15 seconds and perform 4-6 reps, rest 10-15 seconds and perform 4-6 reps, rest 10-15 seconds and perform 4-6 reps.

Embark on a journey of fitness and strength with 'Bombs Away: OnlyBands Edition,' a comprehensive workout program designed exclusively around the versatility and effectiveness of resistance bands. This innovative program is tailored to cater to all fitness levels, offering a unique approach to achieving your health and fitness goals using just resistance bands. NOTE: BB = Beast Band

Well this is awkward.

Programs