30 Day Dumbbell Workout Plan with PDF

Twitter Facebook Reddit WhatsApp

If you’re looking for a complete 30-day dumbbell workout routine then you’ve come to the right place. I’ll share a simple easy to follow 30-day dumbbell workout plan (with PDF) that will help you build strength, muscles, and improve your physique at home.

This program is for all fitness levels. Whether you’re a beginner or intermediate, male or female, you can follow it.

I have included exercises for each muscle group like the chest, arms, shoulders, back, legs, and core in this dumbbell workout plan so that you can train your full body.

Contents show

You can also save: 30 Day Muscle Building Workout Plan

30-Day Dumbbell Workout Routine

Overview show

Note: You can do HIIT bodyweight workouts, such as burpee, jumping jacks, high knees, and mountain climber for five minutes to warm up.

DAY 1: Quads, Chest, and Triceps

Workout	Reps	Sets	Rest
Dumbbell Squat	12-16	2	1-3 min
Dumbbell Lunges	10-12	2	1-2 min
Flat DB Bench Press	10-12	3	1-3 min
Incline DB Bench Press	10-2	3	1-3 min
Dumbbell Chest Fly	10-12	2	1-2 min
Lying Triceps Extension	10-12	2	1-2 min
Behind the Neck Triceps extension	12-15	2	1-2 min
Dumbbell Triceps Kickback	8-10	2	1-2 min

DAY 2: Back, Biceps, and Forearms

Workout	Reps	Sets	Rest
Dumbbell Superman Pull	8-10	2	1-2 min
One-Arm DB Rowing	8-12	3	1-2 min
Dumbbell I-Y-T Raises	6-8	3	1-3 min
Dumbbell Bent-Over Row	10-12	2	1-2 min
Alternate Dumbbell Curl	8-12	3	1-2 min
DB Concentration Curl	8-12	2	1-2 min
Incline Bench Preacher Curl	8-12	2	1-2 min
Palms-up Wrist Curl	10-12	2	< 1-min
Palms-down Wrist Curl	10-12	2	< 1-min

DAY 3: Shoulder and Abs

Workout	Reps	Sets	Rest
Overhead Press	12-15	3	1-3 min
Dumbbell Front Raise	8-12	3	1-3 min
Dumbbell Lateral Raise	8-12	3	1-3 min
Dumbbell Rear Delt Fly	8-12	3	1-3 min
Dumbbell Upright Row	10-12	2	1-2 min
DB Standing Side Bend	8-12	2	< 1-min
Dumbbell Russian Twist	8-12	2	< 1-min
DB Reverse Crunches	8-12	2	< 1-min

DAY 4 (Rest)

DAY 5: Chest, Triceps, Hamstring and Glutes

Workout	Reps	Sets	Rest
Dumbbell Floor Press	10-12	3	1-2 min
Incline DB Bench Press	10-12	3	1-2 min
Dumbbell Pullover	8-10	3	1-2 min
Single-arm Overhead Triceps Extension	8-12	2	1-2 min
Dumbbell Kickback	8-12	2	1-2 min
DB Romanian Deadlift	6-8	2	1-2 min
Dumbbell Leg Curl	8-10	2	1-2 min
Dumbbell Glute Bridge	8-10	2	1-2 min

DAY 6: Back, Biceps, Calves

Workout	Reps	Sets	Rest
Dumbbell Deadlift	6-8	3	1-2 min
Dumbell I-Y-T Raises	6-8	3	1-3 min
One-arm DB Rowing	8-10	3	1-2 min
Dumbbell Face Pull	8-12	2	1-2 min
Seated Dumbbell Curl	10-12	3	1-3 min
Incline Dumbbell Curl	10-12	3	1-2 min
Hammer Curl	8-10	2	1-2 min
Dumbbell Calf Raises	10-12	3	1-2 min

DAY 7 (Rest)

DAY 8: Quadriceps, Shoulders, Abs

Workout	Reps	Sets	Rest
Dumbbell Goblet Squat	12-15	2	1-3 min
Dumbbell Reverse Lunges	10-12	3	1-2 min
Dumbbell Leg Extension	10-12	2	1-2 min
Overhead Shoulder Press	10-12	3	1-3 min
Dumbbell Lateral Raise	8-10	3	1-2 min
Dumbbell Shrug	10-12	3	1-2 min
Dumbbell Crunches	8-10	2	<1 min
Dumbbell Leg Raise	8-10	2	<1 min

DAY 9: Chest, Triceps, Hamstring, and Glute

Workout	Reps	Sets	Rest
Flat DB Bench Press	10-15	3	1-3 min
Decline DB Bench Press	8-12	3	1-3 min
Incline Dumbbell Fly	10-12	2	1-3 min
DB Floor Squeeze Press	10-12	2	1-2 min
Lying Tricep Extension	10-12	3	1-2 min
DB Crush Grip Pushup	8-12	3	1-3 min
DB Good Morning	8-10	2	1-2 min
DB Glute Bridge	8-10	2	1-2 min

DAY 10: Back, Biceps, and Forearm

Workout	Reps	Sets	Rest
Dumbbell Superman Pull	8-10	2	1-2 min
Dumbbell Bent-over Row	8-12	3	1-2 min
One-arm Dumbbell Row	8-12	3	1-3 min
Alternate Dumbbell Curl	8-12	3	1-2 min
DB Concentration Curl	8-12	2	1-2 min
Incline DB Prone Bicep Curl	8-12	2	1-2 min
Palms-up Wrist Curl	10-12	2	< 1-min
Palms-down Wrist Curl	10-12	2	< 1-min

Day 10 of 30-Day Dumbbell Workout Plan

DAY 11: Rest

DAY 12: Quads, Shoulders, and Calves

Workout	Reps	Sets	Rest
Dumbbell Squat	12-15	3	1-3 min
Dumbbell Step-up	10-12	3	1-2 min
Dumbbell Sumo Squat	12-15	2	1-2 min
Arnold Press	10-12	4	1-3 min
Dumbbell Lateral Raise	8-10	3	1-3 min
Dumbbell Rear Delt Fly	10-12	3	1-3 min
Standing DB Calf Raises	12-15	3	1-2 min

DAY 13: Chest, Triceps, and Abs

Workout	Reps	Sets	Rest
Dumbbell Floor Press	10-12	3	1-2 min
Incline DB Bench Press	10-12	3	1-2 min
Dumbbell Pullover	8-10	3	1-2 min
One-arm Overhead Triceps Extension	8-12	2	1-2 min
Dumbbell Kickback	8-12	2	1-2 min
Dumbbell Side Bend	6-8	2	1-2 min
DB Reverse Crunches	8-10	2	1-2 min
DB Straight-arm Situp	8-10	2	1-2 min

DAY 14: Rest

DAY 15: Back, Biceps, Hamstring, and Glute

Workout	Reps	Sets	Rest
Dumbbell Deadlift	6-8	3	1-2 min
Dumbell I-Y-T Raises	6-8	3	1-3 min
Dumbbell Face Pull	8-10	3	1-2 min
Seated Dumbbell Curl	8-12	2	1-2 min
Standing Preacher Curl	10-12	3	1-3 min
Concentration Curl	10-12	3	1-2 min
Dumbbell Leg Curl	8-10	3	1-2 min
One-arm DB Leg Deadlift	6-8	3	1-2 min

DAY 16: Shoulder, Quads, Calves

Workout	Reps	Sets	Rest
DB Overhead Press	12-15	4	1-3 min
Dumbbell Front Raise	8-12	3	1-3 min
Dumbbell Upright Row	8-12	3	1-3 min
Dumbbell Shrug	8-12	3	1-2 min
Dumbbell Lunges	10-12	2	1-3 min
DB Leg Extension	8-12	2	1-2 min
Dumbbell Split Squat	8-12	2	1-3 min
Standing Calf Raises	8-12	3	1-2 min

DAY 17: Chest, Triceps, and Core

Workout	Reps	Sets	Rest
Flat DB Bench Press	10-15	3	1-3 min
Decline DB Bench Press	8-12	3	1-3 min
Incline Dumbbell Fly	10-12	2	1-3 min
DB Squeeze Press	10-12	2	1-3 min
DB Crush Grip Pushup	8-12	2	1-3 min
One-arm Overhead Triceps Extension	8-12	2	1-3 min
Standing DB Side Bend	8-10	2	<1-min
DB Reverse Crunch	8-10	2	<1-min
Dumbbell Side Plank	20-sec	2	<1-min

DAY 18: Rest

DAY 19: Back, Biceps, Hamstring, and Glute

Workout	Reps	Sets	Rest
DB Superman Pull	8-10	2	1-2 min
DB One-Arm DB Rowing	8-12	3	1-2 min
DB Bent-Over Row	10-12	3	1-2 min
Alternate Dumbbell Curl	8-12	3	1-2 min
Dumbbell Hammer Curl	8-12	3	1-2 min
DB Romanian Deadlift	6-8	3	1-2 min
Dumbbell Leg Curl	8-12	3	< 1-min
Dumbbell Glute Brdige	10-12	3	< 1-min

DAY 20: Quads, Shoulders, and Calves

Workout	Reps	Sets	Rest
Dumbbell Squat	12-15	3	1-3 min
Dumbbell Step-up	10-12	3	1-2 min
DB Reverse Lunges	12-15	2	1-2 min
Dumbbell Arnold Press	10-12	4	1-3 min
Dumbbell Lateral Raise	8-10	3	1-3 min
Dumbbell Rear Delt Fly	10-12	3	1-3 min
Dumbbell Front Raises	8-12	3	1-2 min
Standing DB Calf Raises	12-15	3	1-2 min

Day 20 of 30-Day Dumbbell Workout Plan

DAY 21: Rest

DAY 22: Chest, Triceps, and Abs

Workout	Reps	Sets	Rest
Dumbbell Floor Press	10-12	4	1-2 min
Incline DB Bench Press	10-12	4	1-2 min
Dumbbell Pullover	8-10	3	1-2 min
One-arm Overhead Triceps Extension	8-12	3	1-2 min
Dumbbell Kickback	8-12	3	1-2 min
Dumbbell Side Bend	6-8	2	1-2 min
DB Reverse Crunches	8-10	2	1-2 min
DB Straight-arm Situp	8-10	2	1-2 min

DAY 23: Back, Biceps, Hamstring, and Glute

Workout	Reps	Sets	Rest
Dumbbell Deadlift	6-8	4	1-2 min
Dumbell I-Y-T Raises	6-8	3	1-3 min
DB Chest Supported Row	8-10	3	1-2 min
Seated Dumbbell Curl	8-12	3	1-2 min
Standing Preacher Curl	8-12	3	1-3 min
Concentration Curl	8-12	3	1-2 min
One-arm DB Leg Deadlift	8-12	3	1-2 min
Dumbbell Glute Bridge	8-12	3	1-2 min

DAY 24: Shoulder, Quads, and Calves

Workout	Reps	Sets	Rest
Arnold Press	12-15	4	1-3 min
Dumbbell Front Raise	8-12	3	1-3 min
Lateral Raises	8-12	3	1-3 min
Dumbbell Upright Row	8-12	3	1-3 min
Dumbbell Lunges	10-12	3	1-3 min
DB Leg Extension	8-12	3	1-2 min
Dumbbell Split Squat	8-12	2	1-3 min
Standing Calf Raises	8-12	3	1-2 min

DAY 25: Rest

DAY 26: Chest, Triceps, and Core

Workout	Reps	Sets	Rest
Flat DB Bench Press	10-15	3	1-3 min
Decline DB Bench Press	8-12	3	1-3 min
Incline Dumbbell Fly	10-12	2	1-3 min
DB Squeeze Press	10-12	2	1-2 min
DB Crush Grip Pushup	10-12	3	1-3 min
Bench Dips	8-12	3	1-2 min
Dumbbell Side Bend	8-10	2	<1-min
Dumbbell Side Plank	20-sec	2	<1-min
Dumbbell Crunches	8-10	2	<1-min

DAY 27: Back, Biceps, Hamstring, and Glute

Workout	Reps	Sets	Rest
Dumbbell Bent-Over Row	8-10	3	1-2 min
DB One-Arm DB Rowing	8-12	3	1-2 min
DB Superman Pull	10-12	3	1-2 min
Seated Dumbbell Curl	8-12	3	1-2 min
Incline Prone Bicep Curl	8-12	3	1-2 min
Dumbbell Good Morning	6-8	2	1-2 min
Dumbbell Leg Curl	8-12	2	1-2 min
Dumbbell Glute Brdige	10-12	3	1-2 min

DAY 28: Quads, Shoulders, and Calves

Workout	Reps	Sets	Rest
Dumbbell Squat	12-15	3	1-3 min
Dumbbell Step-up	10-12	3	1-2 min
DB Reverse Lunges	8-12	3	1-2 min
Dumbbell Arnold Press	10-12	4	1-3 min
Dumbbell Lateral Raise	8-10	3	1-3 min
Dumbbell Rear Delt Fly	10-12	3	1-3 min
Dumbbell Shrug	8-12	3	1-2 min
Standing DB Calf Raises	12-15	3	1-2 min

DAY 29: Chest, Triceps, and Abs

Workout	Reps	Sets	Rest
Dumbbell Floor Press	10-12	4	1-2 min
Incline DB Bench Press	10-12	4	1-2 min
Dumbbell Pullover	8-10	3	1-2 min
DB Squeeze Press	8-12	3	1-2 min
Dumbbell Kickback	8-12	3	1-2 min
Dumbbell Side Bend	6-8	2	1-2 min
DB Reverse Crunches	8-10	2	1-2 min
DB Straight-arm Situp	8-10	2	1-2 min

DAY 30: Back, Biceps, and Forearms

Workout	Reps	Sets	Rest
Dumbbell Deadlift	6-8	4	1-2 min
Dumbbell I-Y-T Raises	6-8	3	1-2 min
One-Arm-DB Rowing	10-12	3	1-2 min
Dumbbell Reverse Fly	10-12	2	1-2 min
Incline DB Curl	10-12	3	2-3 min
Concentration Curl	10-12	3	1-2 min
Incline Prone Bicep Curl	8-12	3	1-2 min
Palms-up Wrist Curl	15	2	1-2 min
Palms-down Wrist Curl	10	2	1-2 min

Day 30 of Dumbbell Workout Plan

30 Day Dumbbell Workout Plan PDF

30-Day Dumbbell Workout Routine PDF Download

Frequently Asked Questions

1. Can I build muscle with dumbbells only?

Yes, you can build strength and beef up muscle mass with dumbbells only. A study suggests that free weight training with dumbbells and barbells increases free testosterone in men. ¹
Barbells are great for lifting weights however, dumbbell allows a full range of motion and helps you target the muscles more effectively. Moreover, you can also work more on your weaker side with DB unilateral workouts.

Related: Dumbbells Vs Barbells

2. How long will it take to build muscle?

It depends on various things, such as consistency, nutrition, your daily life routine, and how much time your body takes to respond. If you take care of all these things, you may start seeing results in a couple of months.

3. Can I incorporate barbell, body weight, and resistance band workouts?

Yes, you can! Including various workouts in the dumbbell workout program will be more effective and help you build muscles quickly.
You can incorporate the exercises from the below routines if you like:
1) Bodyweight Workout Plan To Get Ripped
2) Barbell Workout Routine At Home
3) 4 Week Resistance Band Training Program

4. Should I do all exercises back to back or all sets of one exercise before moving on to the next one?

Perform all sets of each workout with needed rest between them before moving on to the next workout.

Final Words

It is just a sample of a full-body 30-day dumbbell workout plan. This plan is for everyone, but it may not work in the same way. Because everyone’s body responds differently. And no workout plan has ever made who works for all.

So you can try this for one month. And if it suits you then you can extend. Otherwise, leave it and do what works for you the best.

You can do this dumbbell workout routine at home or in the gym, wherever you work out.

You also need to increase weight by 1-2 kg per week to gain muscles quickly. If you don’t have heavier dumbbells, increase reps and decrease the interval time between sets.

If you think this plan needs modification, modify it according to your need and goal.

Alternate Dumbbell workout Routines

Once you complete the 30-day dumbbell workout routine, you can explore the below program.

Free 12 Week Dumbbell Workout Plan

4-Day Split Dumbbell Workout

5 Day Dumbbell Workout Split

6 Day Dumbbell Workout Routine

No Bench Dumbbell Exercise Plan

References

1
Schwanbeck SR, Cornish SM, Barss T, Chilibeck PD. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. J Strength Cond Res. 2020 Jul;34(7):1851-1859. doi: 10.1519/JSC.0000000000003349. PMID: 32358310.