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

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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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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