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4 Week Meal Plan

For the woman who wants results without living in the gym.

DB SHRED is a 4-week dumbbell only strength program designed to help you build muscle, burn fat, and feel stronger, all while fitting into your real life. With just 3 workouts per week and a set of dumbbells, you'll follow a structured plan that takes the guesswork out of training and helps you stay consistent.

These workouts are designed to be efficient, challenging, and effective, making them perfect for busy schedules. No complicated equipment, no endless cardio sessions, and no spending hours trying to figure out what to do when you walk into the gym.

Just show up, grab your dumbbells, and get to work.

What you get:
-4 weeks of structured programming
-3 dumbbell-only strength workouts per week
-Cardio guidance and programming
-Progressive overload to keep you challenged
-Efficient workouts designed for busy schedules
-Suitable for home or gym training
-4 week meal plan

Whether you're training at home, in a small gym, or squeezing workouts between work, family, and everything else on your plate, DB SHRED proves that you don't need more time, you just need a plan.

Stronger. Leaner. More confident.
One set of dumbbells is all it takes.

DB SHRED

For the woman who wants results without living in the gym.

DB SHRED is a 4-week dumbbell only strength program designed to help you build muscle, burn fat, and feel stronger, all while fitting into y

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Disciplined & Defined

Warm Ups/Mobility

FULL BODY FIT Program

DB STRENGTH

PUSH Program

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BALANCE Program

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DB Only Program 1.0

DB Only Program 2.0

STRONGER 1.0

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CONFIDENT 1.0

LOW IMPACT

MEAL IDEAS

DUMBBELL ONLY

LOWER BODY

UPPER BODY

FULL BODY

KETTLEBELL ONLY

Online Fitness Coach, ISSA CPT, PN1

Gina Lenoci

Gina Lenoci

DB SHRED

DB SHRED

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