30 Day Dumbbell Workout Plan with PDF

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.

You can also save: 30 Day Muscle Building Workout Plan

30-Day Dumbbell Workout Routine

30-day dumbbell exercise routine

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

WorkoutRepsSetsRest
Dumbbell Squat12-1621-3 min
Dumbbell Lunges10-1221-2 min
Flat DB Bench Press10-123 1-3 min
Incline DB Bench Press10-2 3 1-3 min
Dumbbell Chest Fly10-122 1-2 min
Lying Triceps Extension10-1221-2 min
Behind the Neck
Triceps extension
12-1521-2 min
Dumbbell Triceps Kickback8-1021-2 min

DAY 2: Back, Biceps, and Forearms

WorkoutRepsSetsRest
Dumbbell Superman Pull8-1021-2 min
One-Arm DB Rowing8-1231-2 min
Dumbbell I-Y-T Raises6-831-3 min
Dumbbell Bent-Over Row10-122 1-2 min
Alternate Dumbbell Curl8-1231-2 min
DB Concentration Curl8-1221-2 min
Incline Bench Preacher Curl8-1221-2 min
Palms-up Wrist Curl10-122 < 1-min
Palms-down Wrist Curl 10-122 < 1-min

DAY 3: Shoulder and Abs

WorkoutRepsSetsRest
Overhead Press12-1531-3 min
Dumbbell Front Raise8-1231-3 min
Dumbbell Lateral Raise8-1231-3 min
Dumbbell Rear Delt Fly8-1231-3 min
Dumbbell Upright Row 10-1221-2 min
DB Standing Side Bend8-122< 1-min
Dumbbell Russian Twist8-122< 1-min
DB Reverse Crunches8-122< 1-min

DAY 4 (Rest)


DAY 5: Chest, Triceps, Hamstring and Glutes

WorkoutRepsSetsRest
Dumbbell Floor Press10-1231-2 min
Incline DB Bench Press10-1231-2 min
Dumbbell Pullover8-1031-2 min
Single-arm Overhead
Triceps Extension
8-1221-2 min
Dumbbell Kickback8-1221-2 min
DB Romanian Deadlift6-821-2 min
Dumbbell Leg Curl8-1021-2 min
Dumbbell Glute Bridge8-1021-2 min

DAY 6: Back, Biceps, Calves

WorkoutRepsSetsRest
Dumbbell Deadlift6-831-2 min
Dumbell I-Y-T Raises6-831-3 min
One-arm DB Rowing8-1031-2 min
Dumbbell Face Pull8-1221-2 min
Seated Dumbbell Curl10-1231-3 min
Incline Dumbbell Curl10-1231-2 min
Hammer Curl8-1021-2 min
Dumbbell Calf Raises10-1231-2 min

DAY 7 (Rest)


DAY 8: Quadriceps, Shoulders, Abs

WorkoutRepsSetsRest
Dumbbell Goblet Squat12-1521-3 min
Dumbbell Reverse Lunges10-1231-2 min
Dumbbell Leg Extension10-1221-2 min
Overhead Shoulder Press10-1231-3 min
Dumbbell Lateral Raise8-1031-2 min
Dumbbell Shrug10-1231-2 min
Dumbbell Crunches 8-102<1 min
Dumbbell Leg Raise8-102<1 min

DAY 9: Chest, Triceps, Hamstring, and Glute

WorkoutRepsSetsRest
Flat DB Bench Press10-1531-3 min
Decline DB Bench Press8-1231-3 min
Incline Dumbbell Fly10-1221-3 min
DB Floor Squeeze Press10-1221-2 min
Lying Tricep Extension10-1231-2 min
DB Crush Grip Pushup8-1231-3 min
DB Good Morning8-1021-2 min
DB Glute Bridge8-1021-2 min

DAY 10: Back, Biceps, and Forearm

WorkoutRepsSetsRest
Dumbbell Superman Pull8-1021-2 min
Dumbbell Bent-over Row8-1231-2 min
One-arm Dumbbell Row8-1231-3 min
Alternate Dumbbell Curl8-1231-2 min
DB Concentration Curl8-1221-2 min
Incline DB Prone Bicep Curl8-1221-2 min
Palms-up Wrist Curl10-122< 1-min
Palms-down Wrist Curl10-122< 1-min
Day 10 of 30-Day Dumbbell Workout Plan

DAY 11: Rest


DAY 12: Quads, Shoulders, and Calves

WorkoutRepsSetsRest
Dumbbell Squat12-1531-3 min
Dumbbell Step-up10-1231-2 min
Dumbbell Sumo Squat12-1521-2 min
Arnold Press10-1241-3 min
Dumbbell Lateral Raise8-1031-3 min
Dumbbell Rear Delt Fly10-1231-3 min
Standing DB Calf Raises12-1531-2 min

DAY 13: Chest, Triceps, and Abs

WorkoutRepsSetsRest
Dumbbell Floor Press10-1231-2 min
Incline DB Bench Press10-1231-2 min
Dumbbell Pullover8-1031-2 min
One-arm Overhead
Triceps Extension
8-1221-2 min
Dumbbell Kickback8-1221-2 min
Dumbbell Side Bend6-821-2 min
DB Reverse Crunches8-1021-2 min
DB Straight-arm Situp8-1021-2 min

DAY 14: Rest


DAY 15: Back, Biceps, Hamstring, and Glute

WorkoutRepsSetsRest
Dumbbell Deadlift6-831-2 min
Dumbell I-Y-T Raises6-831-3 min
Dumbbell Face Pull 8-1031-2 min
Seated Dumbbell Curl 8-1221-2 min
Standing Preacher Curl10-1231-3 min
Concentration Curl10-1231-2 min
Dumbbell Leg Curl8-1031-2 min
One-arm DB Leg Deadlift6-831-2 min

DAY 16: Shoulder, Quads, Calves

WorkoutRepsSetsRest
DB Overhead Press12-1541-3 min
Dumbbell Front Raise8-1231-3 min
Dumbbell Upright Row 8-1231-3 min
Dumbbell Shrug8-1231-2 min
Dumbbell Lunges10-1221-3 min
DB Leg Extension8-1221-2 min
Dumbbell Split Squat8-1221-3 min
Standing Calf Raises8-1231-2 min

DAY 17: Chest, Triceps, and Core

WorkoutRepsSetsRest
Flat DB Bench Press10-1531-3 min
Decline DB Bench Press8-1231-3 min
Incline Dumbbell Fly10-1221-3 min
DB Squeeze Press10-1221-3 min
DB Crush Grip Pushup8-1221-3 min
One-arm Overhead
Triceps Extension
8-1221-3 min
Standing DB Side Bend8-102<1-min
DB Reverse Crunch8-102<1-min
Dumbbell Side Plank20-sec2<1-min

DAY 18: Rest


DAY 19: Back, Biceps, Hamstring, and Glute

WorkoutRepsSetsRest
DB Superman Pull8-1021-2 min
DB One-Arm DB Rowing8-1231-2 min
DB Bent-Over Row10-1231-2 min
Alternate Dumbbell Curl8-1231-2 min
Dumbbell Hammer Curl8-1231-2 min
DB Romanian Deadlift6-831-2 min
Dumbbell Leg Curl8-123< 1-min
Dumbbell Glute Brdige10-123< 1-min

DAY 20: Quads, Shoulders, and Calves

WorkoutRepsSetsRest
Dumbbell Squat12-1531-3 min
Dumbbell Step-up10-1231-2 min
DB Reverse Lunges12-1521-2 min
Dumbbell Arnold Press10-1241-3 min
Dumbbell Lateral Raise8-1031-3 min
Dumbbell Rear Delt Fly10-1231-3 min
Dumbbell Front Raises8-1231-2 min
Standing DB Calf Raises12-1531-2 min
Day 20 of 30-Day Dumbbell Workout Plan

DAY 21: Rest


DAY 22:  Chest, Triceps, and Abs

WorkoutRepsSetsRest
Dumbbell Floor Press10-1241-2 min
Incline DB Bench Press10-1241-2 min
Dumbbell Pullover8-1031-2 min
One-arm Overhead
Triceps Extension
8-1231-2 min
Dumbbell Kickback8-1231-2 min
Dumbbell Side Bend6-821-2 min
DB Reverse Crunches8-1021-2 min
DB Straight-arm Situp8-1021-2 min

DAY 23: Back, Biceps, Hamstring, and Glute

WorkoutRepsSetsRest
Dumbbell Deadlift6-841-2 min
Dumbell I-Y-T Raises6-831-3 min
DB Chest Supported Row8-1031-2 min
Seated Dumbbell Curl8-1231-2 min
Standing Preacher Curl8-1231-3 min
Concentration Curl8-1231-2 min
One-arm DB Leg Deadlift8-1231-2 min
Dumbbell Glute Bridge 8-1231-2 min

DAY 24: Shoulder, Quads, and Calves

WorkoutRepsSetsRest
Arnold Press12-1541-3 min
Dumbbell Front Raise8-1231-3 min
Lateral Raises8-1231-3 min
Dumbbell Upright Row8-1231-3 min
Dumbbell Lunges10-1231-3 min
DB Leg Extension8-1231-2 min
Dumbbell Split Squat8-1221-3 min
Standing Calf Raises8-1231-2 min

DAY 25: Rest


DAY 26: Chest, Triceps, and Core

WorkoutRepsSetsRest
Flat DB Bench Press10-1531-3 min
Decline DB Bench Press8-1231-3 min
Incline Dumbbell Fly10-1221-3 min
DB Squeeze Press10-1221-2 min
DB Crush Grip Pushup 10-1231-3 min
Bench Dips8-1231-2 min
Dumbbell Side Bend8-102<1-min
Dumbbell Side Plank20-sec2<1-min
Dumbbell Crunches8-102<1-min

DAY 27: Back, Biceps, Hamstring, and Glute

WorkoutRepsSetsRest
Dumbbell Bent-Over Row8-1031-2 min
DB One-Arm DB Rowing8-1231-2 min
DB Superman Pull10-1231-2 min
Seated Dumbbell Curl8-1231-2 min
Incline Prone Bicep Curl 8-1231-2 min
Dumbbell Good Morning6-821-2 min
Dumbbell Leg Curl8-1221-2 min
Dumbbell Glute Brdige10-1231-2 min

DAY 28: Quads, Shoulders, and Calves

WorkoutRepsSetsRest
Dumbbell Squat12-1531-3 min
Dumbbell Step-up10-1231-2 min
DB Reverse Lunges8-1231-2 min
Dumbbell Arnold Press10-1241-3 min
Dumbbell Lateral Raise8-1031-3 min
Dumbbell Rear Delt Fly10-1231-3 min
Dumbbell Shrug8-1231-2 min
Standing DB Calf Raises12-1531-2 min

DAY 29: Chest, Triceps, and Abs

WorkoutRepsSetsRest
Dumbbell Floor Press10-1241-2 min
Incline DB Bench Press10-1241-2 min
Dumbbell Pullover8-1031-2 min
DB Squeeze Press8-1231-2 min
Dumbbell Kickback8-1231-2 min
Dumbbell Side Bend6-821-2 min
DB Reverse Crunches8-1021-2 min
DB Straight-arm Situp8-1021-2 min

DAY 30: Back, Biceps, and Forearms

WorkoutRepsSetsRest
Dumbbell Deadlift6-841-2 min
Dumbbell I-Y-T Raises6-831-2 min
One-Arm-DB Rowing10-1231-2 min
Dumbbell Reverse Fly10-1221-2 min
Incline DB Curl10-1232-3 min
Concentration Curl10-1231-2 min
Incline Prone Bicep Curl8-1231-2 min
Palms-up Wrist Curl1521-2 min
Palms-down Wrist Curl1021-2 min
Day 30 of Dumbbell Workout Plan

30 Day Dumbbell Workout Plan PDF


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. 1Schwanbeck 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.
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.

Related: How Long Does It Take To Build Noticeable Muscle?

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.

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