Program Summary
This 30-day workout routine is for those who want to train their full body with just one dumbbell and build muscle, strength, and endurance.
| Split Type | Hybrid Split |
| Sessions/Week | 5-6 |
| Time/Session | 30 Minutes |
| Program Duration | 30 Days |
| Workout Goal | Build Muscle & Endurance |
| Target Gender | Male and Female |
| Suitable Age Group | 16-40 Years |
| Experienced Require | Beginner to Intermediate |
| Equipment Needed | One Dumbbell |
Workout Description
This program is based on a combined body part split and involves training for four consecutive days followed by a rest day. Here’s the split:
- Day 1: Legs and Shoulders
- Day 2: Chest and Arms
- Day 3: Back and Abs
- Day 4: Cardio
- Day 5: OFF
- Repeat
This split allows you to bolster your entire body within three sessions and work on cardiovascular fitness on the fourth day.
Combining muscle-building and endurance exercises will help you build a strong, aesthetic, and functional body.
30-Day One Dumbbell Workout Plan for Strength and Muscle
Warm-up: Perform bodyweight cardio exercises and dynamic stretches of your choice for 3-4 minutes to prepare your muscles for single dumbbell workouts.
Rest between sets: 15-30 seconds during cardio exercises, 30-45 seconds during unilateral exercises, and 45-60 seconds during bilateral exercises.
Workout Intensity: Perform muscle-building exercises at a normal pace and cardio at a faster pace.
Let’s now uncover the complete schedule.
Day 1 – Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | 20 |
| Forward Lunges | 3 | 10/leg |
| Lying Leg Curl | 3 | 16-20 |
| Overhead Press | 3 | 15/side |
| Lateral Raises | 3 | 10/side |
| Bent-over Reverse Fly | 3 | 10/side |
Day 2 – Chest and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Press | 3 | 15/side |
| Incline Dumbbell Fly | 3 | 10/side |
| Squeeze Press | 3 | 12-15 |
| Overhead Triceps Extension | 3 | 10/arm |
| Triceps Kickback | 3 | 10/arm |
| Concentration Curl | 3 | 10/arm |
Day 3 – Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Bent-over Row | 4 | 15/side |
| Dumbbell Pullover | 3 | 12-15 |
| Dumbbell Superman | 3 | 10/arm |
| Low to High Chop | 3 | 10/side |
| Sit-up | 3 | 10-15 |
Day 4 – Dumbbell Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Single-arm Swing | 4 | 15/arm |
| Squat Jacks | 4 | 10-12 |
| One-arm Clean & Press | 4 | 10/side |
| Plank Drag | 4 | 10/side |
Day 5 – OFF
Day 6 – Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Sumo Squat | 2 | 20 |
| Cossack Squat | 2 | 10/leg |
| Reverse Lunges | 3 | 10/leg |
| Single-leg Calf Raises | 3 | 15/leg |
| Lateral Delt Raises | 3 | 10/arm |
| Shoulder Shrug | 3 | 15/side |
Day 7 – Chest and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 15/side |
| Upward Dumbbell Fly | 3 | 10/side |
| Crush Grip Push-up | 3 | 12-15 |
| Single-arm Tate Press | 3 | 10/arm |
| One-arm Biceps Curls | 3 | 10/arm |
| Hammer Curls | 3 | 10/arm |
Day 8 – Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Chest Supported Row | 4 | 15/side |
| Close Grip Bent Over Row | 3 | 10/side |
| Incline Plank Row | 3 | 10/side |
| Reverse Crunches | 3 | 10-15 |
| Overhead Side Bend | 3 | 10/side |
Day 9 – Dumbbell Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Single-arm Swing | 4 | 15/arm |
| Push Press | 4 | 10/side |
| Single Dumbbell Snatch | 4 | 10/side |
| Shadow Punches w/ DBs | 4 | 20-sec |
Day 10 – OFF
Day 11 – Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 20-25 |
| Curtsy Lunges | 3 | 10/leg |
| Leg Curl | 3 | 16-20 |
| Hip Thrust | 3 | 12-15 |
| Overhead Press | 3 | 10/arm |
| Lateral Delt Raises | 4 | 10/side |
Day 12 – Chest and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Press | 3 | 15/side |
| Incline Dumbbell Fly | 3 | 10/side |
| Squeeze Press | 3 | 12-15 |
| Overhead Triceps Extension | 3 | 10/arm |
| Triceps Kickback | 3 | 10/arm |
| Concentration Curl | 3 | 10/arm |
Day 13 – Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Bent-over Row | 4 | 15/side |
| Dumbbell Pullover | 3 | 12-15 |
| Dumbbell Superman | 3 | 10/arm |
| Side Plank Hip Taps | 3 | 10/side |
| DB Leg Raises | 3 | 10-15 |
Day 14 – Dumbbell Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Single-arm Swing | 4 | 15/arm |
| Squat Jacks | 4 | 10-12 |
| One-arm Clean & Press | 4 | 10/side |
| Plank Drag | 4 | 10/side |
Day 15 – OFF
Day 16 – Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| DB Leg Extension | 3 | 12-15 |
| Forward Lunges | 3 | 10/leg |
| Single-Leg Deadlift | 3 | 8-10/leg |
| Hamstring Bridge | 3 | 12-15 |
| Overhead Press | 3 | 15/side |
| Lateral Raises | 3 | 10/side |
| Bent-over Reverse Fly | 3 | 10/side |
Day 17 – Chest and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 15/side |
| Upward Dumbbell Fly | 3 | 10/side |
| Crush Grip Push-up | 3 | 12-15 |
| Single-arm Tate Press | 3 | 10/arm |
| One-arm Biceps Curls | 3 | 10/arm |
| Wrist Curl | 3 | 10/arm |
Day 18 – Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Chest Supported Row | 4 | 15/side |
| Close Grip Bent Over Row | 3 | 10/side |
| Incline Plank Row | 3 | 10/side |
| Reverse Crunches | 3 | 10-15 |
| Overhead Side Bend | 3 | 10/side |
Day 19 – Dumbbell Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Single-arm Swing | 4 | 15/arm |
| Push Press | 4 | 10/side |
| Single Dumbbell Snatch | 4 | 10/side |
| Shadow Punches w/ DBs | 4 | 20-sec |
Day 20 – OFF
Day 21 – Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Single DB Step-up | 2 | 20 |
| Reverse Lunges | 2 | 10/leg |
| DB Glute Bridge | 3 | 12-15 |
| Single-leg Calf Raises | 3 | 15/leg |
| Lateral Delt Raises | 3 | 10/arm |
| Shoulder Shrug | 3 | 15/side |
Day 22 – Chest and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Press | 3 | 15/side |
| Incline Dumbbell Fly | 3 | 10/side |
| Squeeze Press | 3 | 12-15 |
| Overhead Triceps Extension | 3 | 10/arm |
| Triceps Kickback | 3 | 10/arm |
| Concentration Curl | 3 | 10/arm |
Day 23 – Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 20-25 |
| Curtsy Lunges | 3 | 10/leg |
| Leg Curl | 3 | 16-20 |
| Hip Thrust | 3 | 12-15 |
| Overhead Press | 3 | 10/arm |
| Lateral Delt Raises | 4 | 10/side |
Day 24 – Dumbbell Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Single-arm Swing | 4 | 15/arm |
| Push Press | 4 | 10/side |
| Single Dumbbell Snatch | 4 | 10/side |
| Shadow Punches w/ DBs | 4 | 20-sec |
Day 25 – OFF
Day 26 – Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 20-25 |
| Curtsy Lunges | 3 | 10/leg |
| Leg Curl | 3 | 16-20 |
| DB Good Morning | 3 | 12-15 |
| Overhead Press | 3 | 10/arm |
| Lateral Delt Raises | 4 | 10/side |
Day 27 – Chest and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 15/side |
| Upward Dumbbell Fly | 3 | 10/side |
| Crush Grip Push-up | 3 | 12-15 |
| Single-arm Tate Press | 3 | 10/arm |
| One-arm Biceps Curls | 3 | 10/arm |
| Hammer Curls | 3 | 10/arm |
Day 28 – Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Chest Supported Row | 4 | 15/side |
| Pronated Grip DB Row | 3 | 10/side |
| Incline Plank Row | 3 | 10/side |
| Reverse Crunches | 3 | 10-15 |
| Overhead Side Bend | 3 | 10/side |
Day 29 – OFF
Day 30 – Dumbbell Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Single-arm Swing | 4 | 15/arm |
| Lunges with Rotation | 3 | 10/side |
| One-arm Clean & Press | 4 | 10/side |
| Plank Drag | 4 | 10/side |
Can You Build Muscle with Just One Dumbbell?
If you’re lean, you can grow your muscle size with just one dumbbell. However, it is difficult to build a lot of mass because of limited resistance.
To grow your muscle mass, you need to constantly push your muscles to work hard with heavier weights.
My Final Suggestions
You have a dumbbell at home but don’t know how to use it properly to build muscle and endurance. If that’s the case, you should try this 30-day single dumbbell workout plan.
The perfectly outlined exercises and the number of sets and reps make it easier for you to train in an organized way and improve your fitness at home.
You should aim to increase the number of reps and sets over the weeks to force your muscles to work a little harder each week.
However, don’t limit your training to just dumbbells. Include bodyweight exercises and resistance band workouts to build strength and grow muscle.
