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

WorkoutRepsSetsRest
Dumbbell Squat12-1631-2 min
Dumbbell Lunges10-1221-2 min
Flat DB Bench Press10-123 1-2 min
Incline DB Bench Press10-2 3 1-2 min
Lying Triceps Extension10-1231-2 min
DB Triceps Kickback8-1021-2 min

DAY 2: Back, Biceps, and Forearms

WorkoutRepsSetsRest
One-Arm DB Rowing8-1231-min
Dumbbell I-Y-T Raises6-832-min
Bent-Over DB Row10-12290-sec
Alternating DB Curl8-1231-min
DB Concentration Curl8-1221-min
Spider Curl8-1221-min
Palms-up Wrist Curl10-122 30-sec
Reverse Wrist Curl10-122 30-sec

DAY 3: Shoulder and Abs

WorkoutRepsSetsRest
Overhead Press12-1531-2 min
Dumbbell Front Raise8-1231-2 min
Lateral Delt Raise8-1231-2 min
DB Rear Delt Fly8-1231-2 min
DB Crunches10-12245-sec
DB Wood Chop8-12230-sec
DB Reverse Crunches8-12230-sec

DAY 4 (Rest)

DAY 5: Chest, Triceps, Hamstring and Glutes

WorkoutRepsSetsRest
Dumbbell Floor Press10-1221-2 min
Incline DB Bench Press10-1231-2 min
Dumbbell Pullover8-1031-2 min
One-arm OH Triceps Extension8-1221-2 min
Dumbbell Kickback8-1221-2 min
DB Romanian Deadlift6-821-2 min
Dumbbell Leg Curl8-1021-2 min
Dumbbell Glute Bridge8-1031-2 min

DAY 6: Back, Biceps, and Calves

WorkoutRepsSetsRest
Dumbbell Deadlift6-831-2 min
One-arm DB Rowing8-1031-2 min
Dumbbell Face Pull8-1221-2 min
Seated Dumbbell Curl10-1231-2 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, and Abs

WorkoutRepsSetsRest
Goblet Squat12-1521-3 min
Reverse Lunges10-1231-2 min
Leg Extension10-1221-2 min
Arnold Press10-1231-3 min
Lateral Raise8-1031-2 min
Shrug10-1231-2 min
Crunches 8-102<1 min
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 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
Incline DB Bench Press10-1231-2 min
Dumbbell Pullover8-1031-2 min
French Press8-1221-2 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 Deadlift6-832-min
Dumbell I-Y-T Raises6-832-min
Dumbbell Face Pull 8-1031-min
Seated Dumbbell Curl 8-1221-min
Standing Preacher Curl10-1231-min
Concentration Curl10-1231-min
Dumbbell Leg Curl8-1031-min
One-arm DB Leg Deadlift6-831-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
Lateral Raises8-1231-3 min
Rear Delt Flyes8-1231-3 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 Press10-1532-min
Decline DB Bench Press8-1232-min
Incline Dumbbell Fly10-1222-min
DB Crush Grip Pushup 10-1232-min
Plank Drag8-10230-sec
Side Plank Hip Tap10/side230-sec
Dumbbell Crunches8-10230-sec

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

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

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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