REFINE by Train with Dalton PT

Program Outline

Bodybuilding, Strength & Conditioning, Weightlifting, Power Sports

Coach

Dalton Sherwood

Are you spending a ton of time in the gym but not seeing the results you want? Or maybe your struggle is not EXACTLY knowing what to focus on in order to maximize your muscle growth?

Are you looking for a way to enhance your time AND become the most JACK3D version of yourself?

If you answered yes to any of those, you've come to the right place. No more pointless guess work and wasting your time. I'm here to train you in an efficient way that WILL create YOUR best physique possible.

This program is designed to optimize the concepts of program design, biomechanics, & physiological concepts which in turn will gain a balance of strength & muscle growth. With this plan, you will learn how to retain muscle size and strength for long periods of time, so long as you follow the directions and put in the hard work. You will receive a 5 day a week program which includes 3 upper body and 2 lower body sessions.

Join me and my team of athletes as we work towards increasing our size and strength!

$37 / mo

Start My 7-Day Free Trial

No Body Parts Left Behind

Get results not just in your biceps but also in your legs and abs. This program will include 3 upper body and 2 lower body days. Each day has a separate focus, allowing for recovery between muscle groups, maximizing size and strength

Direct Access to Your Trainer

No more endlessly searching on Instagram or Youtube for explanations. 24/7 access for any training related questions, means more time for your workouts and to get back to your personal life.

New Training Programs Monthly

Say GOODBYE to boredom. Your program will update with new workouts every 4-5 weeks. This allows enough time for progressive overload to occur but limits overuse injuries from repeated movement patterns.

Features

Access to Dalton

Dalton will hold you accountable and provide feedback. Ask questions about the workout and get a better insight into your progress.

Programming 5 days per week

Daily strength & volume training that’s accessible & challenging for athletes of any level. 3 upper body and 2 lower body sessions each week.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow. Each exercise has specific cues and considerations.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

The best app on the market. Displayed beautifully to limit guess work and simply allow you to focus more on training.

Equipment

Required

Barbells // Dumbbells // Bands

Recommended

Basic Gym Machines // Smith Machine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Mens - Acc 1 - Lower Body 1 - Squat

Warmup - Lower Body

Leg Press

4 x 10

Leg Extension - Bottom 1/2 Concentric

4 x 15

Step Up - Smith Machine

4 x 12

Hip Adduction Machine

4 x 12

Squat - Cyclist

3 x 15

Calf Raise - on Leg Press

3 x 15

Monday

Men - Acc 1 - Upper Body 2 - Pull

Warmup - Upper Body

Lat Pulldown

4 x 10

Bicep Curl - Machine

4 x 10

Lat Row - Chest Supported - Single Arm

4 x 12

Crunch - Standing - Side to Side

4 x 15

Rear Fly - Crossbody

Row - Machine - Close Grip

3 x 15

Spider Curl - DB

3 x 15

Med Ball - Overhead Rotation Slam

3 x 30

Tuesday

Men - Acc 1 - Upper Body 1 - Push

Warmup - Upper Body

Bench Press

4 x 10

Trap 3 Raise

4 x 10

Shoulder Press - Machine - Neutral Grip

Hanging Knee Raise

4 x 15

Chest Fly to Press

4 x 12

Push Up - Decline Push Up to Downward Dog

Assault Bike

3 x 50

Tricep Extension - Machine

3 x 12

Wednesday

Womens - Acc 1 - Rest

Mobility - Full Body

1 x 20:00

Walk

1 x 20:00

Thursday

Men - Acc 1 - Lower Body 2 - DL

Warmup - Lower Body

Hip Thrust

4 x 10

Leg Curl - 1 1/2 - Max Concentric

4 x 8

RDL

12, 12, 10, 10

Hip Abductor Machine

4 x 12

Back Extension

3 x 12

Calf Raise - Seated

3 x 20

Friday

Men - Acc 1 - Upper Body 3

Warmup - Upper Body

Lat Pulldown

4 x 10

Lateral Raise - DB - Lean Forward

4 x 12

Bench Press

4 x 10

Hammer Curl

4 x 12

Upright Row - DB

15, 12, 12

Skull Crusher - DB - Flat

15, 12, 12

Bicep Curl - EZ Bar - Pronated

15, 12, 12

Coach

More from Program Outline

Dalton Sherwood

Masters of Science Kinesiology, Certified Strength and Conditioning Specialist (CSCS), Certified Nutrition Coach (NASM-CNC), Functional Range Conditioning (FRC) Perfecting his craft for more than 8 years, Dalton specializes in hypertrophy, body composition, and sport performance. His core value is to train all clients with science based principles ensuring a significant change in growth

STOP SEARCHING. START LIFTING.

Join a program, back by science based research, that will guarantee to build the physic you've been wanting to achieve. No more excuses. Start working on YOU today.

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FAQs

Who is this for?

Men who have a difficult time putting on muscle mass, losing weight, or don't know what to do in a gym.

What should I expect in an average day of training?

Strength training using weights and resistance. Major muscle mover exercises along with accessory work to help maximize efficiency.

The Proof

ANDY DEWITT

Financial Advisor

Verified Athlete

"Before training with Dalton, my main workout was chasing after my 2 kids after my 10hour work day sitting in front of a computer. Now, I'm proud to say, I'm the strongest "Desk Jockey" in the office."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

REFINE by Train with Dalton PT