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

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

Day 1 – Chest and Biceps

Superset	Sets	Reps
Flat Bench Press + Incline Biceps Curl	3	10-12
Incline Bench Press + Hammer Curl	3	10-12
Chest Fly + Concentration Curl	3	10-12

Day 2 – Quads and Abs

Superset	Sets	Reps
Goblet Squat + Sit-ups	3	10-12
Front Lunges + Reverse Crunches	3	10-12
Leg Extension + Wood Chop	3	10-12

Day 3 – Back and Triceps

Superset	Sets	Reps
Bent-Over Row + Lying French Press	3	10-12
Single-arm Row + Overhead Triceps Extension	3	10-12
45-Degree Incline Row + Triceps Kickback	3	10-12

Day 4 – Hamstring, Glutes, Calf and Abs

Superset	Sets	Reps
Romanian Deadlift + Lunge with Torso Twist	3	10-12
Lying Prone Leg Curl + Russian Twist	3	10-12
Glute Bridge + DB Calf Raises	3	10-12

Day 5 – Shoulder and Cardio

Superset	Sets	Reps
Overhead Press + Burpees	3	10-12
Lateral Delt Raises + Lateral Shuffle	3	10-12
Rear Delt Raises + Lunge Front Kick	3	10-12

Day 6 – OFF

Day 7 – Chest and Biceps

Superset	Sets	Reps
Decline Bench Press + Dumbbell Curl	3	10-12
Incline Bench Press + Spider Curl	3	10-12
Incline Dumbbell Chest Fly + Wrist Curl	3	10-12

Day 8 – Quads and Abs

Superset	Sets	Reps
Sumo Squat + Kneeling Wood Chop	3	10-12
Reverse Lunges + Heel Taps Over DB	3	10-12
Step-up + Plank Dumbbell Drag	3	10-12

Day 9 – Back and Triceps

Superset	Sets	Reps
Kroc Row + Lying French Press	3	10-12
Pendlay Row + 1-arm Triceps Extension	3	10-12
45-Degree Incline Row + Triceps Kickback	3	10-12

Day 10 – Hamstring, Glutes, Calf and Abs

Superset	Sets	Reps
Stiff-Leg Deadlift + Straight-arm Sit-up	3	10-12
Lying Prone Leg Curl + Russian Twist	3	10-12
Single-leg Bridge + DB Calf Raises	3	10-12

Day 11 – Shoulder and Cardio

Superset	Sets	Reps
Arnold Press + Burpees	3	10-12
Lateral Delt Raises + High Knees	3	10-12
Rear Delt Fly + Mountain Climbing	3	10-12

Day 12 – OFF

Day 13 – Chest and Biceps

Superset	Sets	Reps
Flat Bench Press + Seated Biceps Curl	3	10-12
Upward Chest Fly + Drag Curl	3	10-12
Dumbbell Pullover + Concentration Curl	3	10-12

Day 14 – Quads and Abs

Superset	Sets	Reps
Bulgarian Split Squat + Sit-ups	3	10-12
Front Squat + Reverse Crunches	3	10-12
Lateral Lunges + Russian Twist	3	10-12

Day 15 – Back and Triceps

Superset	Sets	Reps
Bent-Over Row + Lying French Press	3	10-12
Single-arm Row + Overhead Triceps Extension	3	10-12
45-Degree Incline Row + Triceps Kickback	3	10-12

Day 16 – Hamstring, Glutes, Calf and Abs

Superset	Sets	Reps
Romanian Deadlift + Lunge with Torso Twist	3	10-12
Lying Prone Leg Curl + Russian Twist	3	10-12
Glute Bridge + DB Calf Raises	3	10-12

Day 17 – Shoulder and Cardio

Superset	Sets	Reps
Seated IYT Raises + Burpees	3	10-12
Rear Delt Fly + Lateral Shuffle	3	10-12
Shrug + Lunge Front Kick	3	10-12

Day 18 – OFF

Day 19 – Chest and Biceps

Superset	Sets	Reps
Deficit Push-up + Incline Biceps Curl	3	10-12
Incline Bench Press + Hammer Curl	3	10-12
Chest Fly + Wrist Extension	3	10-12

Day 20 – Quads and Abs

Superset	Sets	Reps
Goblet Squat + Sit-ups	3	10-12
Front Lunges + Reverse Crunches	3	10-12
Leg Extension + Wood Chop	3	10-12

Day 21 – Back and Triceps

Superset	Sets	Reps
Bent-Over Row + Lying French Press	3	10-12
Single-arm Row + Overhead Triceps Extension	3	10-12
Incline IYT Raises + Triceps Kickback	3	10-12

Day 22 – Hamstring, Glutes, Calf and Abs

Superset	Sets	Reps
Good Morning + Lunge with Torso Twist	3	10-12
Lying Prone Leg Curl + Russian Twist	3	10-12
Glute Bridge + DB Calf Raises	3	10-12

Day 23 – Shoulder and Cardio

Superset	Sets	Reps
Overhead Press + Burpees	3	10-12
Lateral Delt Raises + Lateral Shuffle	3	10-12
Rear Delt Raises + Lunge Front Kick	3	10-12

Day 24 – OFF

Day 25 – Chest and Biceps

Superset	Sets	Reps
Flat Bench Press + Incline Biceps Curl	3	10-12
Incline Bench Press + Hammer Curl	3	10-12
Chest Fly + Concentration Curl	3	10-12

Day 26 – Quads and Abs

Superset	Sets	Reps
Goblet Squat + Sit-ups	3	10-12
Front Lunges + Reverse Crunches	3	10-12
Leg Extension + Wood Chop	3	10-12

Day 27 – Back and Triceps

Superset	Sets	Reps
Bent-Over Row + Lying French Press	3	10-12
Single-arm Row + Overhead Triceps Extension	3	10-12
45-Degree Incline Row + Triceps Kickback	3	10-12

Day 28 – Hamstring, Glutes, Calf and Abs

Superset	Sets	Reps
Romanian Deadlift + Lunge with Torso Twist	3	10-12
Lying Prone Leg Curl + Russian Twist	3	10-12
Glute Bridge + DB Calf Raises	3	10-12

Day 29 – Shoulder and Cardio

Superset	Sets	Reps
Seated IYT Raises + Burpees	3	10-12
Rear Delt Fly + Lateral Shuffle	3	10-12
Shrug + Lunge Front Kick	3	10-12

Day 30 – OFF

Download The 30 Minute Dumbbell Workout Routine PDF