30-Day Dumbbell Superset Workout Plan at Home with PDF

If you want to get twice the work done in half the time, the superset workout is for you. The superset training requires you to perform two exercises back to back with little to no rest in between. It is a great way to stimulate muscle growth, build muscular endurance, and improve cardiovascular health.¹Realzola RA, Mang ZA, Millender DJ, Beam JR, Bellovary BN, Wells AD, Houck JM, Kravitz L. Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women and Men. J Strength Cond Res. 2022 Oct 1;36(10):2709-2716. doi: 10.1519/JSC.0000000000003920. Epub 2021 Apr 27. PMID: 33927111., ²Paz GA, Maia MF, Salerno VP, Coburn J, Willardson JM, Miranda H. Neuromuscular responses for resistance training sessions adopting traditional, superset, paired set and circuit methods. J Sports Med Phys Fitness. 2019 Dec;59(12):1991-2002. doi: 10.23736/S0022-4707.19.09586-0. Epub 2019 May 20. PMID: 31113178.

In this article, I’ve shared the ultimate 30-day dumbbell superset workout plan that can help you build muscles in the comfort of your own home.

Whether you’re a man or woman, if you train at home with dumbbells, you can download this superset dumbbell workout routine to scale up your fitness level.

Dumbbell Superset Workout Summary

Workout frequency	3-4 days a week
Expected daily workout session	30 minutes
Suggested program duration	8-12 weeks
Equipment needed	Dumbbells and a workout bench
Workout routine goal	Develop muscle and endurance
Targeted gender	Male and Female
Workout level	Beginner to Intermediate
Suggested rest between sets	30-sec to 2-minute

Tips to perform workout plan effectively:

• Use light dumbbells during your first week.
• Get yourself warm by performing cardio exercises for five minutes before starting the main workout.
• Increase the weight gradually and note your progress.
• If any exercise is challenging for you, replace it with a similar or your preferred exercise.

Related: Top 10 Superset Workout Examples

30-Day Dumbbell Superset Workout Plan to Build Muscle at Home

You can pair any muscle group you want and perform super sets. For example, I’ve paired push-pull, upper-lower, and compound-isolation workouts in this workout plan. Whether you can follow this workout as they mentioned or customize it depending on your fitness level.

Day 1 – Upper and Lower

Pair No.	Upper Body	Lower Body	Reps
1	Dumbbell Overhead Press	Dumbbell Front Squat	10 x 2
2	One-arm Dumbbell Row	Dumbbell Step-up	10 x 2
3	Dumbbell French Press	Dumbbell Leg Curl	10 x 2
4	Dumbbell Biceps Curl	Dumbbell Glute Bridge	10 x 2

Day 2 – OFF

Day 3 – Push-Pull (Upper Body)

• Dumbbell Push Workout
• Dumbbell Pull Workout

Pair No.	Push	Pull	Reps
1	Incline DB Bench Press	Bent-over DB Row	10 x 3
2	Dumbbell Lateral Raise	DB Rear Delt Raises	10 x 3
3	DB Tricep Extension	Dumbbell Pullover	10 x 3

Day 4 – OFF

Day 5 – Compound and Isolation

Workout No.	Compound Workout	Isolation Exercise	Reps
1	DB Squat to Calf Raise	Dumbbell Front Raise	10 x 3
2	DB Deadlift to Upright Row	Tricep Kickback	10 x 3
3	Dumbbell Push Press	Incline DB Curl	10 x 3

Day 6 – OFF

Day 7 – OFF

Day 8 – Upper and Lower Body

Workout No.	Upper Body	Lower Body	Reps
1	Dumbbell Floor Press	Dumbbell Front Lunges	10 x 2
2	Incline Dumbbell Fly	Dumbbell Sumo Squat	10 x 2
3	Dumbbell Shrug	Dumbbell Leg Extension	10 x 2
4	Dumbbell Side Bend	DB Romanian Deadlift	10 x 2

Day 9 – OFF

Day 10 – Push-Pull Superset Workout

Pair No.	Pull Exercise	Push Exercise	Reps
1	Bent-over DB Row	Dumbbell Arnold Press	10 x 2
2	Dumbbell Facepull	Dumbbell Lateral Raises	10 x 2
3	Dumbbell Hammer Curl	Close Grip Pushup	10 x 2
4	DB Wrist Extension	DB Tricep Kickback	10 x 2

Day 11 – OFF

Day 12 – Compound and Isolation

Pair No.	Compound Exercise	Isolation Exercise	Reps
1	Dumbbell Man maker	Dumbbell Glute Bridge	10 x 3
2	Dumbbell Step-up	Dumbbell Plank Rotation	10 x 3
3	Standing IYT Raises	Concentration Curl	10 x 3

Day 13 – OFF

Day 14 – OFF

Day 15 – Upper and Lower Body

Pair No.	Upper Body	Lower Body	Reps
1	Flat DB Bench Press	Standard Dumbbell Squat	10 x 2
2	Decline DB Bench Press	Lying DB Leg Curl	10 x 2
3	One-arm Dumbbell Row	Dumbbell Curtsy Lunges	10 x 2
4	Dumbbell Reverse Fly	Dumbbell Calf Raises	10 x 2

Day 16 – Push-Pull

Pair No.	Pull Exercise	Push Exercise	Reps
1	Dumbbell Deadlift	Dumbbell Overhead Press	10 x 2
2	Dumbbell Pullover	Dumbell Deficit Pushup	10 x 2
3	Dumbbell Facepull	Tricep Extension	10 x 2
4	Incline DB Curl	Dumbbell Squeeze Press	10 x 2

Day 17 – OFF

Day 18 – Compound and Isolation

Pair No.	Compound Exercise	Isolation Exercise	Reps
1	Dumbbell Thruster	Incline Dumbbell Fly	10 x 2
2	Dumbbell Renegade Row	Dumbbell Leg Raise	10 x 2
3	RDL to Upright Row	Dumbbell Side Bend	10 x 2
4	Dumbbell Clusters	DB Russian Twists	10 x 2

Day 19 – OFF

Day 20 – Upper and Lower Body

Pair No.	Upper Body	Lower Body	Reps
1	Bent-over Dumbbell Row	Dumbbell Sumo Squat	10 x 2
2	Incline DB Bench Press	Dumbbell Reverse Lunges	10 x 2
3	Dumbbell Lateral Raises	Lying Dumbbell Leg Curl	10 x 2
4	Dumbbell Rear Delt Fly	Dumbbell Glute Bridge	10 x 2

Day 21 – OFF

Day 22 – Push-Pull (Upper Body)

Pair No.	Pull Exercise	Push Exercise	Reps
1	Dumbbell Deadlift	Flat DB Bench Press	10 x 2
2	Dumbbell Curl	Dumbbell Deficit Pushup	10 x 2
3	Dumbbell Pullover	Weighted Tricep Dips	10 x 2
4	Dumbbell Plank Rowing	Single-arm Tricep Extension	10 x 2

Day 23 – OFF

Day 24 – Compound and Isolation

Pair No.	Compound Exercise	Isolation Exercise	Reps
1	Lunges to Overhead Press	Incline Dumbbell Curl	10 x 3
2	Incline DB IYT Raises	Concentration Curl	10 x 3
3	Dumbbell Renegade Row	Dumbbell Facepull	10 x 3

Day 25 – OFF

Day 26 – Upper and Lower Body

Pair No.	Upper Body	Lower Body	Reps
1	Dumbbell Bench Press	Dumbbell Squat	10 x 2
2	Dumbbell Fly	Dumbbell Step-up	10 x 2
3	Dumbbell Sit-ups	Dumbbell Sumo Squat	10 x 2
4	Dumbbell Side Bend	Dumbbell Leg Curl	10 x 2

Day 27 – OFF

Day 28 – OFF

Day 29 – Full Body Dumbbell Superset Workout

Pair no.	Exercise 1	Exercise 2	Reps
1	Dumbbell Squat	One-arm Dumbbell Row	10 x 2
2	Incline DB Bench Press	Dumbbell Bicep Curl	10 x 2
3	Dumbbell Lateral Raises	Dumbbell RDL	10 x 2
4	Dumbbell Reverse Fly	One-arm Tricep Extension	10 x 2

Day 30 – OFF

Dumbbell Superset Workout at Home PDF

The Takeaway

The superset workout training is a great way to build muscles and improve overall fitness while spending less time than traditional workouts. It requires you to perform a pair of exercises one after another with little rest in between.

It is important to incorporate the right pair of exercises when it comes to superset training. For example, you can perform two exercises that work opposite to one another, such as dumbbell bench presses and rowing.

If you’re looking for a well-designed, easy-to-follow, and effective dumbbell superset workout routine to perform at home, you can download the above program and give it a try.

I hope it will help you build muscles, improve your physique and take your fitness to the next level.

I’ve also created an ultimate 72-day dumbbell workout plan for all fitness enthusiats. You can check that out as well if you want to seriously build muscles at home with dumbbells only.

Related Dumbbell Workout Routines:

• 10-Week Home Workout Plan with Free PDF (No Gym)
• PPL Dumbbell Workout Routine (3-4-5-6 Day Split w/PDF)
• Dumbbell Only Bro Split – The Ultimate 5-Day Workout Plan

References

• 1
  Realzola RA, Mang ZA, Millender DJ, Beam JR, Bellovary BN, Wells AD, Houck JM, Kravitz L. Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women and Men. J Strength Cond Res. 2022 Oct 1;36(10):2709-2716. doi: 10.1519/JSC.0000000000003920. Epub 2021 Apr 27. PMID: 33927111.
• 2
  Paz GA, Maia MF, Salerno VP, Coburn J, Willardson JM, Miranda H. Neuromuscular responses for resistance training sessions adopting traditional, superset, paired set and circuit methods. J Sports Med Phys Fitness. 2019 Dec;59(12):1991-2002. doi: 10.23736/S0022-4707.19.09586-0. Epub 2019 May 20. PMID: 31113178.