DEFINE women’s program by Train with Dalton PT
Program Outline
Strength & Conditioning, Women's Training, Bodybuilding, WeightliftingStop guessing. Start training with purpose!
My program is built on science-backed training principles that emphasize intelligent programming, proper progression, and long-term muscle development—especially for building that hourglass figure with strong glutes, sculpted upper body, and a lean, athletic shape.
What you’ll get:
2 glute-focused lower body days
2 upper body days
1 total-body lower intensity day
Each session includes guidance for how to adjust your training based on your energy levels—so whether you’re coming in fatigued or feeling strong, you’ll always have a hormone-friendly, results-driven plan to follow.
This is more than a workout plan. It’s a system designed to support your physique goals and your overall well-being. You’ll not only reshape your body—you’ll fall in love with the process of getting there.
Join me and my team of athletes as we train for more than just aesthetics. We’re building stronger bodies and better lives—together.
A
Kilo Dynamic Warmup
B
Hip Thrust - Machine
C
Hack Squat - Reverse
D1
Lunge - Reverse - DB
3 x 8
D2
Leg Curl - Lying - Toes in
E1
Decline Sit Up
3 x 15
E2
Hip Abduction - Banded - Seated
3 x 30
F
Conditioning Options
A
Kilo Dynamic Warmup
B
Chin Up - Assist - Machine
C
Press - Seated - DB
D
Seated Cable Row - Low Feet
12, 12, _
E1
Weighted Plank
E2
Tricep Pushdown
3 x 15
F
Conditioning Options
A
Kilo Dynamic Warmup
B
Back Extension - Toes in
C
Split Squat - Bulgarian - Hand Supported - Front Foot Elevated
4 x 8
D1
Hip Abduction Machine - Lean Back
3 x 15
D2
Russian Twist - Decline
3 x 20
E1
Lateral Walk - Banded
3 x 30
E2
Penguins
3 x 30
F
Conditioning Options
A
Kilo Dynamic Warmup
B
Incline DB Bench Press
C
Row Machine - Chest Supported
D
Upright Row - DB
3 x 20
E1
Supermans
3 x 20
E2
Plank - SB - Forward/Backward Rolls
3 x 20
F
Conditioning Options
A
Kilo Dynamic Warmup
B1
Leg Press
3 x 15
B2
Band Face Pull
3 x 20
C1
Donkeykick - Cable
3 x 15
C2
Tricep Extension - Overhead - Seated - 2 DB's
3 x 15
D1
Pec Deck
D2
Bicep Curl - DB - Wide
3 x 12
E
Conditioning Options
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
Put your mind at rest by joining a program that is guaranteed to build the physique you've been wanting to achieve. No more excuses. Start working on YOU today.
Start My 7-Day Free Trial
Erica Kisler
9-5 Corporate Woman
Verified Athlete"I asked for more shape (bigger booty and a smaller waist line) and Dalton helped me get more shape. I can also do push ups now which I never was able to before due to injury!"
Janet Phillips
Hair Dresser / Avid Traveler
Verified Athlete"Loving my results!"
When you join a team you’re getting more than programming, you’re joining an online community.
DEFINE women’s program by Train with Dalton PT
DEFINE women’s program by Train with Dalton PT
DEFINE women’s program by Train with Dalton PT
