5-Day Dumbbell Only Strength & Toning Plan

Ladies, are you looking for a quick, challenging workout you can do anywhere only using one dumbbell? Don't worry, Ben's got you covered





This programs built for women who want to build lean, defined muscle, but are short on time. You only need 35 minutes a day to get unreal results!



Program goal: To build lean muscle


Fitness level: Intermediate


Equipment: Dumbbell and exercise mat


Time per workout: 35 minutes


Sessions per week: 5


Program length: 8 weeks



Program Description

So you want to tone and strengthen your whole body in minimum time? This program has been built for that exact reason


Before we start though there are a few things you need to know


Firstly, it's important that your selection of dumbbells are.. weighty


We don't want you using a set of dumbbells barely heavier than your car keys


It's also important that you have a small variety of different weights


The weight you use for squats will be VERY different from the weights you use to bicep curl, so make sure you have a selection


Secondly, we need to make sure your diet is ontrack


When it comes to fat loss and building lean muscle, nutrition is absolutely paramount. I'm afraid you just can't afford to skip that part


But don't worry, I'll keep it easy for you. Check out the ultimate shopping list to get lean


Finally, your goal here is to keep each session as short and sharp as possible


Try to avoid distractions and pick your playlist before you start your session. Limit time faffing selecting weights and picking songs as best you can


Your rest period will be same with every exercise, 45 seconds

Last point: Bare in mind this program hasn't been built exclusively for you. So without knowing your past training history, current injuries and which areas you'd like to work more, I can't tailor-make you a plan


If you'd like a program built exclusively for you to maximise your results, as well as hire me as a trainer to guide you through your whole transformation, click here to learn more about my coaching


Right then.. let's go!




8 Week Tone & Strengthen Program


DAY 1 - Push Day



DAY 2 - Legs Day


DAY 3 - Fullbody Tone


DAY 4- Pull Day


DAY 5 - Arm Toning


I'd love to hear how you get on so make sure to tag me in your workouts and send me your before and after photos once you've completed this workout!


Hit me up on @the_primalcoach and DM your results!

Can't wait to hear how you get on!


(Here's a last minute bonus for you: 7-day meal example if you're struggling with your diet!!)


In case you're not sure about following a new weight training plan, check out these amazing results from ladies who were bold enough to make the jump!




It blows my mind what a good weight training program can do to your body, mind and confidence. So go get started!


Cheers guys,


Make sure you follow me on my social media channels below!