I’ve designed a comprehensive but easy-to-follow 30-day workout plan that combines calisthenics and dumbbell exercises.
Calisthenics training involves bodyweight exercises, such as push-ups, squats, pull-ups, dips, and planks. They are good for developing functional fitness and fundamental strength.
Dumbbell exercises are good for building strength, muscle, and stamina. You can use dumbbells to target every body part specifically and help achieve a symmetrical body.
If you want a training program that focuses on calisthenics and dumbbell exercises, explore and download this routine.
Calisthenics Dumbbell Program Details
| Exercise Type | Dumbbell & Calisthenics |
| Program Duration | 8 Weeks |
| Weekly Split | Push, Legs, Pull, Abs, & Full Body |
| Total Sessions | 25 (5 days off) |
| Duration per Session | 75-90 minutes |
| Program Goal | Build Muscle & Improve Functional Fitness |
| Difficulty Level | Intermediate to Advanced |
| Target Gender | Male & Female |
| Suitable Age Group | 20-40 Years |
Complete 30-Day Dumbbell Calisthenics Workout Plan
This program involves training for 5 consecutive days, followed by a rest day, and then repeating until you complete 30 days.
Here’s how your split looks for this routine:
- Day 1: Push Workout
- Day 2: Pull Workout
- Day 3: Legs Workout
- Day 4: Abdominals and Mobility
- Day 5: Full Body Workout
- Day 6: OFF
- Repeat
Each day includes a good balance of calisthenics and dumbbell exercises, so you can achieve a strong, aesthetic, and flexible body.
I’ve clearly mentioned which exercises train what muscles, so you can understand the muscle groups you work.
Before you start the main workout, do the following warm-up on specific days:
- Push day warm-up: Arms Swings, Bodyweight Reverse Fly, Seated Chest Stretch, Low Lunge Arc, and Upward Dog. Perform each exercise for 20-30 seconds.
- Pull day warm-up: Arms Swings, Low Lunge Arc, Lying Reverse Fly, World’s Greatest Stretch, and Bird Dog Lifts. Perform each exercise for 20-30 seconds.
- Leg Day warm-up: Quad stretch, Hamstrings Stretch, Leg Swings, Reverse Lunges, Lateral Squats, Glute Bridge. Perform each exercise for 20-30 seconds.
Day 1 – Push Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Standard Push Ups | 3 | 10-20 | Chest & Triceps |
| Dumbbell Bench Press | 3 | 12-15 | Chest |
| Dumbbell Overhead Press | 3 | 12-15 | Shoulders |
| Parallel Bar Dips | 3 | 10-20 | Chest & Triceps |
| Diamond Push Ups | 3 | 10-20 | Triceps & Chest |
| Dumbbell Lateral Raises | 3 | 12-15 | Shoulders |
| Dumbbell Triceps Kickback | 3 | 10-12 | Triceps |
Day 2 – Pull Workout
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Pull-Ups or Inverted Rows | 3 | 6-12 | Back & Biceps / Upper Back |
| Dumbbell Bent-Over Rows | 3 | 10-15 | Back |
| Chin Ups | 3 | 8-12 | Back & Biceps |
| Dumbbell Bicep Curls | 3 | 12-15 | Biceps |
| Superman Hold | 3 | 20-second | Lower Back |
| Dumbbell Upright Rows | 3 | 10-12 | Shoulders & Traps |
Day 3 – Legs Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Dumbbell Front Squats | 3 | 10-20 | Quadriceps |
| DB or Bodyweight Lunges | 3 | 12-15 | Thighs & Glutes |
| Single Leg RDL | 3 | 12-15 | Hamstrings & Lower Back |
| Dumbbell Glute Bridge | 3 | 10-20 | Glutes, Hamstrings, & Back |
| Single-leg DB Calf Raises | 3 | 10-20 | Calves |
| Bodyweight Sissy Squats | 3 | 12-15 | Quads and Glutes |
Day 4 – Abdominals and Mobility
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Mountain Climbing | 3 | 30-second | Abs, Arms, & Shoulders |
| Dumbbell Low to High Oblique Chop | 3 | 10 reps per side | Obliques and Abs |
| Dumbbell Side Plank Hip Dips | 3 | 10 reps per side | Shoulders & Abs |
| Dumbbell Russian Twists | 3 | 10 reps per side | Obliques |
| Dumbbell Plank Drags | 3 | 10 reps per side | Abs & Shoulders |
| Dumbbell Renegade Rows | 3 | 10 reps per side | Back & Abs |
| Bird Dog Plank | 2 | 15-second/side | Abs, Back, & Shoulders |
| Boat Pose | 2 | 15-20 seconds | Abdominals |
Day 5 – Full Body Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Bar Dips & Pull Ups (Supersets) | 3 | 12-15 & 6-10 | Triceps, Chest, Back & Biceps |
| Pike Push-ups | 3 | 12-20 | Shoulders & Triceps |
| Floor IYT Raises | 3 | 10-12 | Back & Shoulders |
| Dumbbell Deadlifts | 3 | 10-12 | Thighs & Back |
| Dumbbell Clean & Press | 3 | 10-12 | Back, Shoulders, Abs, & Legs |
| Forearm Plank | 3 | 1-minute | Abs & Shoulders |
Day 6 – OFF
Take a full day off and get ready for the next sessions.
Day 7 – Push Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Dive Bomber Push Ups | 3 | 10-15 | Chest & Triceps |
| Archer Push-ups | 3 | 10/side | Chest, Delts, & Triceps |
| Wall Supported Handstand | 3 | 10-12 | Shoulder, Abs, & Triceps |
| Incline Dumbbell Bench Press | 3 | 12-15 | Chest |
| Dumbbell Front Raises | 3 | 12-15 | Shoulders |
| Dumbbell Side Raises | 3 | 12-15 | Shoulders |
| Incline DB Triceps Extension | 3 | 10-12 | Triceps |
Day 8 – Pull Workout
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Inverted Rows | 3 | 10-20 | Upper Back |
| Single-arm DB Rows | 3 | 15 per side | Back |
| Chin-up (Ring/Bar) | 3 | 8-12 | Back & Biceps |
| Hammer Curls | 3 | 12-15 | Biceps |
| Alternating DB Curl | 3 | 10/arm | Biceps |
| Dumbbell Upright Rows | 3 | 10-12 | Shoulders & Traps |
Day 9 – Legs Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Bodyweight Skater Squats | 3 | 5/leg | Thighs & Glutes |
| Pistol Squats (Self/Assisted) | 3 | 5/leg | Thighs & Glutes |
| Dumbbell Goblet to Sumo Squats | 3 | 10-12 | Quads & Glutes |
| Bulgarian Split Squats (Bodyweight/DB) | 3 | 10/side | Thighs & Glutes |
| Single Leg Romanian Deadlift | 3 | 10/side | Hamstrings & Lower Back |
| Single Leg Glute Bridge | 3 | 10/side | Glutes, Hamstrings, & Back |
Day 10 – Abdominals and Mobility
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Hanging Knee Raises (Front) | 3 | 10-20 | Arms & Obliques |
| Hanging Knee Raises (Side) | 3 | 10/side | Obliques and Abs |
| Seated Knee Tucks | 3 | 20-40 | Abdominals |
| Side Plank Rotation | 3 | 10 reps per side | Abs & Shoulders |
| Plank Toe Taps | 3 | 10 reps per side | Abs & Shoulders |
| Bird Dog Plank | 3 | 15-second/side | Abs, Back, & Shoulders |
Day 11 – Full Body Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Bar Dips & Pull Ups (Supersets) | 3 | 12-15 & 6-10 | Triceps, Chest, Back & Biceps |
| Burpees | 3 | 12-20 | Shoulders & Triceps |
| Floor IYT Raises | 3 | 10-12 | Back & Shoulders |
| Dumbbell Deadlifts | 3 | 10-12 | Thighs & Back |
| Dumbbell Clean & Press | 3 | 10-12 | Back, Shoulders, Abs, & Legs |
| Forearm Plank | 3 | 1-minute | Abs & Shoulders |
Day 12 – OFF
Rest for an entire day off and get ready for the next sessions.
Day 13 – Push Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Dive Bomber Push Ups | 3 | 10-15 | Chest & Triceps |
| Parallel Bar Dips | 3 | 10-20 | Chest, Delts, & Triceps |
| Pike Push-ups | 3 | 10-12 | Shoulder, Abs, & Triceps |
| Incline Dumbbell Bench Press | 3 | 12-15 | Chest |
| Dumbbell Push Press | 3 | 10-12 | Shoulders |
| Dumbbell Side Raises | 3 | 12-15 | Shoulders |
| Dumbbell Skull Crusher | 3 | 12-15 | Triceps |
Day 14 – Pull Workout
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Pull Ups | 4 | 6-12 | Back & Biceps |
| Dumbbell Deadlifts | 3 | 15 per side | Back and Hamstrings |
| Supine Grip Inverted Rows | 3 | 8-12 | Upper Back & Biceps |
| Single-arm Dumbbell Rows | 3 | 12-15 | Back |
| Dumbbell Shrugs | 3 | 12-15 | Trapezius |
| Dumbbell Hammer Curls | 3 | 10-12 | Biceps & Forearms |
| Dumbbell Reverse Curls | 3 | 10-12 | Biceps & Forearms |
Day 15 – Legs Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Skater Squats | 3 | 5 per leg | Thighs & Glutes |
| Pistol Squats (Self/Assisted) | 3 | 5 per leg | Thighs & Glutes |
| DB Step Up to Reverse Lunges | 3 | 5 per leg | Thighs & Glutes |
| Single Leg Romanian Deadlift | 3 | 10/side | Hamstrings & Lower Back |
| Calf Raises | 3 | 10/side | Glutes, Hamstrings, & Back |
| Wall Sit | 3 | 0.5-1 minute | Hamstrings & Lower Back |
Day 16 – Abdominals and Mobility
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Hanging Leg Raises | 3 | 10-20 | Arms & Obliques |
| Side Plank Hip Dips with Dumbbells | 3 | 10/side | Abs and Shoulders |
| Seated Knee Tucks | 3 | 20-40 | Abdominals |
| Side Plank Rotation | 3 | 10 reps per side | Abs & Shoulders |
| Dumbbell Plank Drags | 3 | 10 reps per side | Abs & Shoulders |
| Bird Dog Plank | 3 | 15-second/side | Abs, Back, & Shoulders |
Day 17 – Full Body Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Bar Dips & Pull Ups (Supersets) | 3 | 12-15 & 6-10 | Triceps, Chest, Back & Biceps |
| Burpees | 3 | 8-10 | Full Body |
| Floor IYT Raises | 3 | 10-12 | Back & Shoulders |
| Dual-arm Dumbbell Rows (stand in one-leg Deadlift iso-position) | 3 | 10 per side | Thighs & Back |
| Dumbbell Clean & Press | 3 | 10-12 | Back, Shoulders, & Legs |
| Dumbbell Windmill | 3 | 5 per side | Full Body |
Day 18 – OFF
Rest for an entire day off and get ready for the next sessions.
Day 19 – Push Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Dive Bomber Push Ups | 3 | 10-15 | Chest & Triceps |
| Parallel Bar Dips | 3 | 10-20 | Chest, Delts, & Triceps |
| Incline Dumbbell Bench Press | 3 | 12-15 | Chest |
| Dumbbell Arnold Press | 3 | 10-12 | Shoulders |
| Dumbbell Side Raises | 3 | 12-15 | Shoulders |
| Deficit Push Ups (on Dumbbells) | 3 | 10-15 | Arms & Chest |
| Diamond Push-ups | 3 | 12-20 | Triceps |
Day 20 – Pull Workout
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Inverted Rows | 3 | 15-20 | Upper Back |
| Pull Ups | 4 | 6-12 | Back & Biceps |
| Dumbbell Deadlifts | 3 | 10-12 | Back and Hamstrings |
| Single-arm Dumbbell Rows | 3 | 15 per side | Back |
| Dumbbell Shrugs | 3 | 10-15 | Trapezius |
| Alternating Dumbbell Curls | 3 | 10-12 | Biceps & Forearms |
| Dumbbell Zottoman Curls | 3 | 10-12 | Biceps & Forearms |
Day 21 – Legs Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Skater Squats | 3 | 5 per leg | Thighs & Glutes |
| Pistol Squats (Self/Assisted) | 3 | 5 per leg | Thighs & Glutes |
| DB Step Up to Reverse Lunges | 3 | 5 per leg | Thighs & Glutes |
| Single Leg Romanian Deadlift | 3 | 10/side | Hamstrings & Lower Back |
| Calf Raises | 3 | 10/side | Glutes, Hamstrings, & Back |
| Wall Sit | 3 | 0.5-1 minute | Hamstrings & Lower Back |
Day 22 – Abdominals and Mobility
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Hanging Leg Raises | 3 | 10-20 | Arms & Obliques |
| Side Plank Hip Dips with Dumbbells | 3 | 10/side | Abs and Shoulders |
| Seated Knee Tucks | 3 | 20-40 | Abdominals |
| Side Plank Rotation | 3 | 10 reps per side | Abs & Shoulders |
| Dumbbell Plank Drags | 3 | 10 reps per side | Abs & Shoulders |
| Bird Dog Plank | 3 | 15-second/side | Abs, Back, & Shoulders |
Day 23 – Full Body Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Bar Dips & Pull Ups (Superset) | 3 | 12-15 & 6-10 | Upper Body |
| Dumbbell Power Maker | 3 | 6-8 | Full Body |
| Deadlift to Upright Row | 3 | 8-10 | Back & Shoulders |
| High to Low Dumbbell Oblique Chop | 3 | 10 per side | Shoulders and Abs |
| Dumbbell Windmill | 3 | 5 per side | Full Body |
Day 24 – OFF
Rest for an entire day off and get ready for the next sessions.
Day 25 – Push Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Dive Bomber Push Ups | 3 | 10-15 | Chest & Triceps |
| Parallel Bar Dips | 3 | 10-20 | Chest, Delts, & Triceps |
| Incline Dumbbell Bench Press | 3 | 12-15 | Chest |
| Dumbbell Arnold Press | 3 | 10-12 | Shoulders |
| Dumbbell Side Raises | 3 | 12-15 | Shoulders |
| Deficit Push Ups (on Dumbbells) | 3 | 10-15 | Arms & Chest |
| Diamond Push-ups | 3 | 12-20 | Triceps |
Day 26 – Pull Workout
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Inverted Rows | 3 | 15-20 | Upper Back |
| Pull Ups | 4 | 6-12 | Back & Biceps |
| Dumbbell Deadlifts | 3 | 10-12 | Back and Hamstrings |
| Single-arm Dumbbell Rows | 3 | 15 per side | Back |
| Dumbbell Shrugs | 3 | 10-15 | Trapezius |
| Alternating Dumbbell Curls | 3 | 10-12 | Biceps & Forearms |
| Dumbbell Zottoman Curls | 3 | 10-12 | Biceps & Forearms |
Day 27 – Legs Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Skater Squats | 3 | 5 per leg | Thighs & Glutes |
| Pistol Squats (Self/Assisted) | 3 | 5 per leg | Thighs & Glutes |
| DB Step Up to Reverse Lunges | 3 | 5 per leg | Thighs & Glutes |
| Single Leg Romanian Deadlift | 3 | 10/side | Hamstrings & Lower Back |
| Calf Raises | 3 | 10/side | Glutes, Hamstrings, & Back |
| Wall Sit | 3 | 0.5-1 minute | Hamstrings & Lower Back |
Day 28 – Abdominals and Mobility
| Exercise | Sets | Reps | Target Muscles |
|---|---|---|---|
| Hanging Leg Raises | 3 | 10-20 | Arms & Obliques |
| Side Plank Hip Dips with Dumbbells | 3 | 10/side | Abs and Shoulders |
| Seated Knee Tucks | 3 | 20-40 | Abdominals |
| Side Plank Rotation | 3 | 10 reps per side | Abs & Shoulders |
| Dumbbell Plank Drags | 3 | 10 reps per side | Abs & Shoulders |
| Bird Dog Plank | 3 | 15-second/side | Abs, Back, & Shoulders |
Day 29 – Full Body Workout
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Bar Dips & Pull Ups (Superset) | 3 | 12-15 & 6-10 | Upper Body |
| Dumbbell Power Maker | 3 | 6-8 | Full Body |
| Deadlift to Upright Row | 3 | 8-10 | Back & Shoulders |
| High to Low Dumbbell Oblique Chop | 3 | 10 per side | Shoulders and Abs |
| Dumbbell Windmill | 3 | 5 per side | Full Body |
Day 30 – OFF
Rest for an entire day off and get ready for the next sessions.
Frequently Asked Questions (FAQs)
Who Can Follow This Training Plan?
Anyone looking to combine dumbbell and bodyweight exercises and build muscle and improve functional fitness can follow this program.
Can You Do This at Home?
Yes, most of the exercises I’ve included in this routine can be done at home. But you need some equipment to perform certain calisthenics exercises, such as pull-ups and dips.
What If Some Exercises Feel Challenging?
Swap them with a little less challenging exercises. For example, do inverted rows instead of pull-ups, bench dips instead of bar dips, and squat thrust instead of burpees.
I’ve made a complete list of dumbbell and calisthenics exercises. You can explore them and find suitable exercises for yourself.
Will It Help Me Build Muscle and Strength?
Yes, calisthenics and dumbbell exercises provide enough resistance so your muscles can become strong and big over time. All you have to do is push yourself a little harder every time you hit the workout. Consistency and progressive overload will surely help you get muscular. (Sources: Medicine and Science in Sports and Exercise (1), Journal of Strength and Conditioning Research (2), International Journal of Environmental Research and Public Health (3), Isokinetics and Exercise Science (4)
When Will I See Results?
You’ll start seeing results in a few months. Consistent workout, a good diet plan, and quality sleep will help you achieve better and faster results than those who only focus on training.
What Should I Do After 30 Days?
Increase intensity and include harder exercises, and repeat it for at least 2 months.
