REFINE men’s program by Train with Dalton PT
Program Outline
Bodybuilding, Strength & Conditioning, Weightlifting, Power SportsHow do you create a program that includes plyometrics, power/speed, strength, and muscle growth all in one? Well look no further!
Are you looking for a way to enhance your time AND become the most jacked and athletic 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.
This program is designed to optimize the concepts of program design, biomechanics, & physiological concepts which in turn will gain a balance of athletic development and muscle growth. With this plan, you will get
- 2 full body strength focused sessions
- 1 full body speed/power/plyometric focused session
- 1 traditional bodybuilding session
- 1 rehab session for structural balance
The program updates every 5 weeks giving you plenty of time to work on progressive overload concepts that are key for long term development.
Join the squad today!
A
Warmup - Lower Body
B1
Leg Press
4 x 10
B2
Leg Extension - Bottom 1/2 Concentric
4 x 15
C1
Step Up - Smith Machine
4 x 12
C2
Hip Adduction Machine
4 x 12
D1
Squat - Cyclist
3 x 15
D2
Calf Raise - on Leg Press
3 x 15
A
Warmup - Upper Body
B1
Lat Pulldown
4 x 10
B2
Bicep Curl - Machine
4 x 10
C1
Lat Row - Chest Supported - Single Arm
4 x 12
C2
Crunch - Standing - Side to Side
4 x 15
C3
Rear Fly - Crossbody
D1
Row - Machine - Close Grip
3 x 15
D2
Spider Curl - DB
3 x 15
D3
Med Ball - Overhead Rotation Slam
3 x 30
A
Warmup - Upper Body
B1
Bench Press
4 x 10
B2
Trap 3 Raise
4 x 10
C1
Shoulder Press - Machine - Neutral Grip
C2
Hanging Knee Raise
4 x 15
C3
Chest Fly to Press
4 x 12
D1
Push Up - Decline Push Up to Downward Dog
D2
Assault Bike
3 x 50
D3
Tricep Extension - Machine
3 x 12
A
Mobility - Full Body
1 x 20:00
B
Walk
1 x 20:00
A
Warmup - Lower Body
B1
Hip Thrust
4 x 10
B2
Leg Curl - 1 1/2 - Max Concentric
4 x 8
C1
RDL
12, 12, 10, 10
C2
Hip Abductor Machine
4 x 12
D1
Back Extension
3 x 12
D2
Calf Raise - Seated
3 x 20
A
Warmup - Upper Body
B1
Lat Pulldown
4 x 10
B2
Lateral Raise - DB - Lean Forward
4 x 12
C1
Bench Press
4 x 10
C2
Hammer Curl
4 x 12
D1
Upright Row - DB
15, 12, 12
D2
Skull Crusher - DB - Flat
15, 12, 12
D3
Bicep Curl - EZ Bar - Pronated
15, 12, 12
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
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.
Start My 7-Day Free Trial
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."
When you join a team you’re getting more than programming, you’re joining an online community.
REFINE men’s program by Train with Dalton PT
REFINE men’s program by Train with Dalton PT
REFINE men’s program by Train with Dalton PT
