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.

$37 / mo

Start My 7-Day Free Trial

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.

Direct Access to Your Trainer

You are no longer alone. 24/7 access for any training related questions and motivation to keep you going.

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

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.

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

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

Committed Teammates

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

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

Sample Week

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

Tuesday

Womens - Acc 1 - Lower Body 1

Warmup - Lower Body

1 x 1

RDL

4 x 8

Leg Curl - 1 1/2 - Max Concentric

4 x 8

Back Extension

12, 12, 10, 10

Glute Kickback - Straight Leg

12, 12, 10, 10

Glute Bridge - Barbell

3 x 15

KB Swing - Russian

3 x 40

Oblique Crunch - on Back Extension

3 x 12

Wednesday

Womens - Acc 1 - Upper Body 1

Warmup - Upper Body

Shoulder Press - Machine - Neutral Grip

4 x 10

Skullcrusher - DB - Flat - on Ground

4 x 10

Press - Incline - 45 Degrees - DB's

12, 12, 10, 10

Row - 1 Arm - Pendlay

12, 12, 10, 10

Bent Knee Raise - Flat Bench

4 x 12

Lateral Raise - DB - Chest Supported

3 x 15

MB Bent Over Chest Pass

3 x 40

Bicep Curl - Cable - Rope

3 x 12

Thursday

Womens - Acc 1 - Lower Body 2

Warmup - Lower Body

Leg Press

4 x 12

Leg Extension - Bottom 1/2 Concentric

4 x 12

Split Squat - Smith Machine

12, 12, 10, 10

Plank - SB - Knees to Chest

4 x 40

Cyclist Squat

3 x 15

Hip Abductor Machine

3 x 15

Stairs

3 x 40

Friday

Womens - Acc 1 - Rest

Mobility - Full Body

1 x 20:00

Walk

1 x 20:00

Saturday

Womens - Acc 1 - Lower Body 3

Warmup - Lower Body

1 x 1

Hip Thrust

4 x 10

Leg Curl - 1 1/2 - Max Concentric

4 x 8

RDL - SL - Hand Supported

12, 12, 10, 10

Frog Pump - DB

4 x 20

Hip Abduction - Standing - Band on Ankle

3 x 30

Hip External Rotation - Banded

3 x 30

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

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.

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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

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!"