Program Outline

Bodybuilding, Strength & Conditioning, Weightlifting, Power Sports
Coach
Dalton Sherwood

This comprehensive program is for guys looking for the perfect blend of strength and hypertrophy work. You get three upper body and two lower body sessions each week to put on as much muscle mass in the most productive way possible.

Features
6 sessions per week
Must use App app to view and log training
Team Training
$37 / mo
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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
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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.
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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
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Access to Dalton
Dalton will hold you accountable and provide feedback. Ask questions about the workout and get a better insight into your progress.
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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.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow. Each exercise has specific cues and considerations.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Recommended
Barbells // dumbbells // basic gym machines. Smith machines are recommended
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Mens - Acc 1 - Lower Body 1 - Squat

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

Monday
Men - Acc 1 - Upper Body 2 - Pull

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

Tuesday
Men - Acc 1 - Upper Body 1 - Push

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

Decline Push Up + Downward Dog

D2

Assault Bike

3 x 50

D3

Tricep Extension - Machine

3 x 12

Wednesday
Womens - Acc 1 - Rest

A

Mobility - Full Body

1 x 20:00

B

Walk

1 x 20:00

Thursday
Men - Acc 1 - Lower Body 2 - DL

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

Friday
Men - Acc 1 - Upper Body 3

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 - Pronated

15, 12, 12

Coach
More from Program Outline
coach-avatar Dalton Sherwood

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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
verified-athlete-avatar 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."

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