Best 30 Minute Dumbbell Workout Plan for 30 Days (W/ PDF)

30 Minute Dumbbell Workout

I’ve designed an easy-to-follow, and effective 30 minute dumbbell workout routine that can help you build muscle and improve your aesthetics.

This program involves training five consecutive days followed by a rest day for thirty days.

Anyone who is looking for a time-efficient and well-organized dumbbell training plan can try this.

Workout Summary

About Program

  • Routine Type: Upper Lower Body Part Split
  • Workouts/Week: 5 Sessions
  • Duration/Session: 30 minutes
  • Workout Type: Dumbbell Resistance Exercises
  • Program Goal: Build Strength and Improve Body Composition
  • Target Gender: Male and Female
  • Workout Difficulty Level: Beginner to Intermediate
  • Equipment Needed: Sets of Light to Heavy Dumbbells

Workout Schedule

  • Day 1 – Chest and Biceps
  • Day 2 – Quads and Abs
  • Day 3 – Back and Triceps
  • Day 4 – Hamstring, Glutes, Calf and Abs
  • Day 5 – Shoulder and Cardio
  • Day 6 – OFF
  • Repeat Cycle

Workout Instructions

  • Superset: This program is based on the superset scheme. Superset involves performing two exercises in a row with no rest between them. It is an excellent way to train more muscles in less time compared to other rep-set schemes.
  • Warm-up before lifting: It’s always best to perform a few cardio exercises, such as burpees, jumping jacks, high knees, and squat jumps to prepare your muscles for lifting dumbbells. Moreover, you can also do one warm-up set prior to working sets to increase muscle temperature.
  • Rest between supersets: 90 seconds to 2 minutes.

30 Minute Dumbbell Workout Plan Shape Your Physique

30 Minute DB Workout

Day 1 – Chest and Biceps

SupersetSetsReps
Flat Bench Press + Incline Biceps Curl310-12
Incline Bench Press + Hammer Curl310-12
Chest Fly + Concentration Curl310-12

Day 2 – Quads and Abs

SupersetSetsReps
Goblet Squat + Sit-ups310-12
Front Lunges + Reverse Crunches310-12
Leg Extension + Wood Chop310-12

Day 3 – Back and Triceps

SupersetSetsReps
Bent-Over Row + Lying French Press310-12
Single-arm Row + Overhead Triceps Extension310-12
45-Degree Incline Row + Triceps Kickback310-12

Day 4 – Hamstring, Glutes, Calf and Abs

SupersetSetsReps
Romanian Deadlift + Lunge with Torso Twist310-12
Lying Prone Leg Curl + Russian Twist310-12
Glute Bridge + DB Calf Raises310-12

Day 5 – Shoulder and Cardio

SupersetSetsReps
Overhead Press + Burpees310-12
Lateral Delt Raises + Lateral Shuffle310-12
Rear Delt Raises + Lunge Front Kick310-12

Day 6 – OFF

Day 7 – Chest and Biceps

SupersetSetsReps
Decline Bench Press + Dumbbell Curl310-12
Incline Bench Press + Spider Curl310-12
Incline Dumbbell Chest Fly + Wrist Curl310-12

Day 8 – Quads and Abs

SupersetSetsReps
Sumo Squat + Kneeling Wood Chop310-12
Reverse Lunges + Heel Taps Over DB310-12
Step-up + Plank Dumbbell Drag310-12

Day 9 – Back and Triceps

SupersetSetsReps
Kroc Row + Lying French Press310-12
Pendlay Row + 1-arm Triceps Extension310-12
45-Degree Incline Row + Triceps Kickback310-12

Day 10 – Hamstring, Glutes, Calf and Abs

SupersetSetsReps
Stiff-Leg Deadlift + Straight-arm Sit-up310-12
Lying Prone Leg Curl + Russian Twist310-12
Single-leg Bridge + DB Calf Raises310-12

Day 11 – Shoulder and Cardio

SupersetSetsReps
Arnold Press + Burpees310-12
Lateral Delt Raises + High Knees310-12
Rear Delt Fly + Mountain Climbing310-12

Day 12 – OFF

Day 13 – Chest and Biceps

SupersetSetsReps
Flat Bench Press + Seated Biceps Curl310-12
Upward Chest Fly + Drag Curl310-12
Dumbbell Pullover + Concentration Curl310-12

Day 14 – Quads and Abs

SupersetSetsReps
Bulgarian Split Squat + Sit-ups310-12
Front Squat + Reverse Crunches310-12
Lateral Lunges + Russian Twist310-12

Day 15 – Back and Triceps

SupersetSetsReps
Bent-Over Row + Lying French Press310-12
Single-arm Row + Overhead Triceps Extension310-12
45-Degree Incline Row + Triceps Kickback310-12

Day 16 – Hamstring, Glutes, Calf and Abs

SupersetSetsReps
Romanian Deadlift + Lunge with Torso Twist310-12
Lying Prone Leg Curl + Russian Twist310-12
Glute Bridge + DB Calf Raises310-12

Day 17 – Shoulder and Cardio

SupersetSetsReps
Seated IYT Raises + Burpees310-12
Rear Delt Fly + Lateral Shuffle310-12
Shrug + Lunge Front Kick310-12

Day 18 – OFF

Day 19 – Chest and Biceps

SupersetSetsReps
Deficit Push-up + Incline Biceps Curl310-12
Incline Bench Press + Hammer Curl310-12
Chest Fly + Wrist Extension310-12

Day 20 – Quads and Abs

SupersetSetsReps
Goblet Squat + Sit-ups310-12
Front Lunges + Reverse Crunches310-12
Leg Extension + Wood Chop310-12

Day 21 – Back and Triceps

SupersetSetsReps
Bent-Over Row + Lying French Press310-12
Single-arm Row + Overhead Triceps Extension310-12
Incline IYT Raises + Triceps Kickback310-12

Day 22 – Hamstring, Glutes, Calf and Abs

SupersetSetsReps
Good Morning + Lunge with Torso Twist310-12
Lying Prone Leg Curl + Russian Twist310-12
Glute Bridge + DB Calf Raises310-12

Day 23 – Shoulder and Cardio

SupersetSetsReps
Overhead Press + Burpees310-12
Lateral Delt Raises + Lateral Shuffle310-12
Rear Delt Raises + Lunge Front Kick310-12

Day 24 – OFF

Day 25 – Chest and Biceps

SupersetSetsReps
Flat Bench Press + Incline Biceps Curl310-12
Incline Bench Press + Hammer Curl310-12
Chest Fly + Concentration Curl310-12

Day 26 – Quads and Abs

SupersetSetsReps
Goblet Squat + Sit-ups310-12
Front Lunges + Reverse Crunches310-12
Leg Extension + Wood Chop310-12

Day 27 – Back and Triceps

SupersetSetsReps
Bent-Over Row + Lying French Press310-12
Single-arm Row + Overhead Triceps Extension310-12
45-Degree Incline Row + Triceps Kickback310-12

Day 28 – Hamstring, Glutes, Calf and Abs

SupersetSetsReps
Romanian Deadlift + Lunge with Torso Twist310-12
Lying Prone Leg Curl + Russian Twist310-12
Glute Bridge + DB Calf Raises310-12

Day 29 – Shoulder and Cardio

SupersetSetsReps
Seated IYT Raises + Burpees310-12
Rear Delt Fly + Lateral Shuffle310-12
Shrug + Lunge Front Kick310-12

Day 30 – OFF

Download The 30 Minute Dumbbell Workout Routine PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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