DEFINE by Train with Dalton PT
Program Outline
Strength & Conditioning, Women's Training, Bodybuilding, WeightliftingStop guessing. Start training with purpose.
The biggest reason most people struggle to achieve their body goals? Lack of structure, lack of knowledge, and workouts that ignore what your body actually needs to grow and thrive.
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:
3 glute-focused lower body days
2 upper body days
1 total-body mobility day
This isn’t a one-size-fits-all grind. 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
Deadlift
12, 10, 8, 8, 8
C
Step Up - High Box - Hand Supported
10, 10, 8, 8
D
Hip Thrust - Barbell - 1 1/4 Rep
3 x 10
E
Hip Abduction Machine
3 x 15
F1
Leg Press - B Stance
2 x 12
F2
Toe Touches - Single Leg
2 x 20
G
Conditioning Options
A
Kilo Dynamic Warmup
B1
Row - Bent Over - DB - Supinated
15, 15, 12, 10
B2
Core - Leg Lowers - Eccentric Focus
4 x 10
C1
Straight Arm Pulldown
12, 12, 10
C2
Ab Machine
3 x 20
D1
Pulldown - Lean Away - Neutral Grip
20, 15, 12
D2
Tricep Extension - Overhead - Banded
E
Conditioning Options
A
Kilo Dynamic Warmup
B
Hip Thrust - 5, 5, 5 method
4 x 15
C
Squat - Smith Machine - Glute Emphasis
12, 12, 10, 10
D1
Glute Kickback - Cable - Crossover
3 x 12
D2
Russian Twist
3 x 20
E1
Leg Extension Machine
3 x 15
E2
Oblique Crunch - on Back Extension
3 x 15
F
Conditioning Options
A
Mobility - Full Body
A
Kilo Dynamic Warmup
B1
Press - Incline - 45 Degrees - DB's
15, 15, 12, 10
B2
Side Plank
C1
I,Y,T - DB's
C2
Tricep Extension - Machine
3 x 20
D1
DB Front Raise
20, 15, 12
D2
Bicep Curl - EZ Bar
E
Conditioning Options
A
Kilo Dynamic Warmup
B1
Pull Up - Assisted
4 x 15
B2
Hack Squat
4 x 12
C1
Cuban Press
3 x 12
C2
Lying Leg Curl
3 x 15
D1
Row - Machine - Wide Grip
20, 15, 12
D2
Chop - Cable - Stacked Stance - Low to High
3 x 15
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 by Train with Dalton PT
DEFINE by Train with Dalton PT
DEFINE by Train with Dalton PT
