Booty Gain & Upper Body Shred

Program Outline

Strength & Conditioning, Women's Training, Bodybuilding, Weightlifting
Coach
Dalton Sherwood

Stop wasting your time scrolling through Instagram and Tiktok for random workouts you see "fitness influencers" post. No more quick fix "30 Day Challenges" where your results disappear quicker than they took to get there.

The number one reason people can't achieve the body physique goals they desire is a due to a lack of structure and knowledge around how to properly build muscle.

Lean on me to give you the structure and knowledge you need to build that hourglasses shape you've been wanting. We will be going through 3 days of glute focused lower body, 2 days of upper body, and 1 day of total body conditioning. We will be undulating between strength and volume monthly, in order to eliminate burn out and maximize growth for an ideal body composition.

I focus on science based research to provide you with tools to guaranteed results and help you fall in love with process of getting there on the way.

Join me and my team of athletes as work towards not only a new and improved look, but a new and improve life.

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Get the Results You've Been Wanting
Stop wasting your time at the gym with workouts you find on TikTok. Have access to 3 lower body days with a glute focus and 2 upper body days.
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Direct Access to Your Trainer
You are no longer alone. 24/7 access for any training related questions and motivation to keep you going.
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New Training Monthly
Don't get bored doing the same routine over and over again. Keep your muscle growing with new programs every 4 - 5 weeks.
Features
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Access to Dalton
Dalton will hold you accountable and provide the feedback you need to grow. Ask questions about the workout and get better insight on your progress.
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Programming 6 days per week
Daily strength & skill training that’s accessible & challenging for athletes of any level. 3 days lower body. 2 days upper body. 1 day of conditioning
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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
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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
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Dumbbell, Band
Recommended
Smith Machine, Basic Gym Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
Womens - Acc 1 - Lower Body 1

A

Warmup - Lower Body

1 x 1

B1

RDL

4 x 8

B2

Leg Curl - 1 1/2 - Max Concentric

4 x 8

C1

Back Extension

12, 12, 10, 10

C2

Glute Kickback - Straight Leg

12, 12, 10, 10

D1

Glute Bridge

3 x 15

D2

KB Swing - Russian

3 x 40

D3

Back Extension - Oblique Crunch

3 x 12

Wednesday
Womens - Acc 1 - Upper Body 1

A

Warmup - Upper Body

B1

Shoulder Press Machine

4 x 10

B2

Skullcrusher - DB - Flat - on Ground

4 x 10

C1

Press - Incline - 45 Degrees - DB's

12, 12, 10, 10

C2

Row - 1 Arm - Pendlay

12, 12, 10, 10

C3

Bent Knee Raise - Flat Bench

4 x 12

D1

Lateral Raise - DB - Chest Supported

3 x 15

D2

MB Bent Over Chest Pass

3 x 40

D3

Bicep Curl - Cable - Rope

3 x 12

Thursday
Womens - Acc 1 - Lower Body 2

A

Warmup - Lower Body

B1

Leg Press

4 x 12

B2

Leg Extension - Bottom 1/2 Concentric

4 x 12

C1

Split Squat - Smith Machine

12, 12, 10, 10

C2

Plank - SB - Knees to Chest

4 x 40

D1

Cyclist Squat

3 x 15

D2

Abductor Machine

3 x 15

D3

Stairs

3 x 40

Friday
Womens - Acc 1 - Rest

A

Mobility - Full Body

1 x 20:00

B

Walk

1 x 20:00

Saturday
Womens - Acc 1 - Lower Body 3

A

Warmup - Lower Body

1 x 1

B1

Hip Thrust

4 x 10

B2

Leg Curl - 1 1/2 - Max Concentric

4 x 8

C1

RDL - SL - Hand Supported

12, 12, 10, 10

C2

Frog Pump - DB

4 x 20

D1

Hip Abduction - Standing - Band on Ankle

3 x 30

D2

Hip External Rotation - Banded

3 x 30

Coach
coach-avatar 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

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Stop Searching Start Lifting

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
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FAQs
Who is this for?
Women who have a difficult time growing their glutes to their full potential. Women who want toned arms without looking bulky.
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 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!"

verified-athlete-avatar Janet Phillips

Hair Dresser / Avid Traveler

Verified Athlete

"Loving my results!"

Join Your Virtual Gym

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

Booty Gain & Upper Body Shred
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Booty Gain & Upper Body Shred
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Booty Gain & Upper Body Shred
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Booty Gain & Upper Body Shred