30 Day Dumbbell Workout Plan to Transform Your Body (With PDF)

Being a fitness enthusiast, I constantly train to keep myself fit, strong, and aesthetic, whether at home or in the gym.

Going to the gym throughout the year isn’t possible. That’s why I’ve bought some dumbbells for training at home.

Dumbbells are easy to use and allow us to perform various exercises for every muscle group, from the back, arms, and core to the chest, shoulders, and legs.

I’ve also designed an easy-to-follow, effective, and comprehensive 30 day dumbbell workout program so I can train in an organized way when I can’t go to the gym.

I thought many people could be looking for a well-designed dumbbell workout program. So, I’ve decided to hand it out in this article.

Whether you’re a beginner or intermediate, male or female, you can follow this routine to build a firm and sculpted physique.

30 Day Dumbbell Workout Routine to Build Muscle at Home

This program involves training three to five muscle groups in every session.

Here’s a little about the program:

• Routine Type: Upper-Lower Mix
• Program Goal: Build Strength, Muscle, and Endurance
• Sessions/week: Five Days
• Duration/session: 45-60 minutes
• Equipment Needed: Dumbbells and a Flexible Workout Bench
• Target Gender: Male and Females Both

DAY 1: Quads, Chest, and Triceps

Workout	Reps	Sets	Rest
Dumbbell Squat	12-16	3	1-2 min
Dumbbell Lunges	10-12	2	1-2 min
Flat DB Bench Press	10-12	3	1-2 min
Incline DB Bench Press	10-2	3	1-2 min
Lying Triceps Extension	10-12	3	1-2 min
DB Triceps Kickback	8-10	2	1-2 min

DAY 2: Back, Biceps, and Forearms

Workout	Reps	Sets	Rest
One-Arm DB Rowing	8-12	3	1-min
Dumbbell I-Y-T Raises	6-8	3	2-min
Bent-Over DB Row	10-12	2	90-sec
Alternating DB Curl	8-12	3	1-min
DB Concentration Curl	8-12	2	1-min
Spider Curl	8-12	2	1-min
Palms-up Wrist Curl	10-12	2	30-sec
Reverse Wrist Curl	10-12	2	30-sec

DAY 3: Shoulder and Abs

Workout	Reps	Sets	Rest
Overhead Press	12-15	3	1-2 min
Dumbbell Front Raise	8-12	3	1-2 min
Lateral Delt Raise	8-12	3	1-2 min
DB Rear Delt Fly	8-12	3	1-2 min
DB Crunches	10-12	2	45-sec
DB Wood Chop	8-12	2	30-sec
DB Reverse Crunches	8-12	2	30-sec

DAY 4 (Rest)

DAY 5: Chest, Triceps, Hamstring and Glutes

Workout	Reps	Sets	Rest
Dumbbell Floor Press	10-12	2	1-2 min
Incline DB Bench Press	10-12	3	1-2 min
Dumbbell Pullover	8-10	3	1-2 min
One-arm OH 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	3	1-2 min

DAY 6: Back, Biceps, and Calves

Workout	Reps	Sets	Rest
Dumbbell Deadlift	6-8	3	1-2 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	1-2 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, and Abs

Workout	Reps	Sets	Rest
Goblet Squat	12-15	2	1-3 min
Reverse Lunges	10-12	3	1-2 min
Leg Extension	10-12	2	1-2 min
Arnold Press	10-12	3	1-3 min
Lateral Raise	8-10	3	1-2 min
Shrug	10-12	3	1-2 min
Crunches	8-10	2	<1 min
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 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
Incline DB Bench Press	10-12	3	1-2 min
Dumbbell Pullover	8-10	3	1-2 min
French Press	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	2-min
Dumbell I-Y-T Raises	6-8	3	2-min
Dumbbell Face Pull	8-10	3	1-min
Seated Dumbbell Curl	8-12	2	1-min
Standing Preacher Curl	10-12	3	1-min
Concentration Curl	10-12	3	1-min
Dumbbell Leg Curl	8-10	3	1-min
One-arm DB Leg Deadlift	6-8	3	1-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 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
Lateral Raises	8-12	3	1-3 min
Rear Delt Flyes	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	2-min
Decline DB Bench Press	8-12	3	2-min
Incline Dumbbell Fly	10-12	2	2-min
DB Crush Grip Pushup	10-12	3	2-min
Plank Drag	8-10	2	30-sec
Side Plank Hip Tap	10/side	2	30-sec
Dumbbell Crunches	8-10	2	30-sec

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

30 Day Dumbbell Workout Plan PDF

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 similarly because everyone’s body responds differently. And no workout plan has ever been made that 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 best for you the best.

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

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

Related Program: The Ultimate 72 Days Dumbbell Workout to Shape Your Body