If you’ve started lifting dumbbells but don’t know where to start and how to train each muscle efficiently? Don’t worry; I’ve created an easy-to-follow 30-Day women’s dumbbell workout plan. This women’s dumbbell workout routine is suitable for beginners and will help you train your full body at home. I’ve also made a PDF of this program so you can download and use it offline.
Having a good training program allows you to work out in an organized way and help you train efficiently.
Summary
| Workout Duration | 30 Days |
| Frequency per week | 3-4 Days a Week |
| Daily Workout Session | 30-45 minutes |
| Goal | Improve Strength and Shape |
| Level | Beginner |
| Equipment Needed | Dumbbells and a Workout Bench |
| Targeted Gender | Female (but males can also do it) |
| Alternate Plan | 3 Day Dumbbell Workout Split |
I’ve included most of the exercises from this list of 37 beginner dumbbell exercises, so if you want to know how to perform these workouts step-by-step, you can check that out.
Okay, so let’s uncover the plan.
30-Day Women’s Dumbbell Workout Plan At Home
Day 1 – Quadriceps, Chest, and Triceps
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | Quads | 10 x 3 | 60-sec |
| Dumbbell Forward Lunges | Quads | 10 x 2 | 90-sec |
| Flat Dumbbell Bench Press | Chest | 12 x 3 | 90-sec |
| Incline Dumbbell Bench Press | Chest | 12 x 3 | 90-sec |
| Dumbbell Pullover | Chest | 10 x 2 | 90-sec |
| Single-arm Overhead Tricep Extension | Triceps | 10 x 3 | 90-sec |
Day 2 – Rest
Day 3 – Back, Biceps, and Calves
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell I-Y-T Raises | Back and Shoulder | 6 x 3 | 2-min |
| Dumbbell Bent-over Row | Back | 10 x 2 | 2-min |
| Single-arm Dumbbell Row | Back | 10 x 3 | 90-sec |
| Alternate Bicep Curls | Biceps | 10 x 3 | 2-min |
| Concentration Curl | Biceps | 10 x 2 | 90-sec |
| Standing Dumbbell Calf Raises | Calves | 10 x 3 | 60-sec |
Day 4 – Rest
Day 5 – Shoulder, Glutes, and Hamstring
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Overhead Press | Overall Shoulder | 10 x 3 | 90-sec |
| Dumbbell Lateral Raises | Side Delt | 10 x 3 | 90-sec |
| Dumbbell Reverse Fly | Posterior Delt | 10 x 3 | 90-sec |
| Dumbbell Romanian Deadlift | Hamstrings | 10 x 2 | 2-min |
| Lying Dumbbell Leg Curl | Hamstrings | 10 x 2 | 60-sec |
| Dumbbell Glute Bridge | Glutes | 10 x 2 | 60-sec |
Day 6 – Rest
Day 7 – Rest
Day 8 – Chest, Triceps, and Calves
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Flat Dumbbell Bench Press | Chest | 12 x 3 | 2-min |
| Incline Dumbbell Bench Press | Chest | 12 x 3 | 2-min |
| Dumbbell Fly | Chest | 10 x 3 | 90-sec |
| Dumbbell Lying Triceps Extension | Triceps | 10 x 3 | 90-sec |
| Dumbbell Triceps Kickback | Triceps | 10 x 2 | 90-sec |
| Standing Dumbbell Calf Raises | Calves | 10 x 3 | 90-sec |
Day 9 – Rest
Day 10 – Quadriceps, Back, and Biceps
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | Quad | 12 x 3 | 90-sec |
| Dumbbell Step-up | Quad | 8 x 3 | 60-sec |
| Standard Dumbbell Deadlift | Back | 6 x 3 | 2-min |
| Single-arm Dumbbell Row | Back | 10 x 3 | 90-sec |
| Alternate Bicep Curls | Biceps | 10 x 3 | 90-sec |
| Alternate Hammer Curl | Biceps | 10 x 2 | 90-sec |
Day 11 – Rest
Day 12 – Shoulder, Glutes, and Hamstring
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Overhead Press | Shoulder | 10 x 3 | 90-sec |
| Alternate Dumbbell Front Raises | Anterior Delt | 10 x 2 | 90-sec |
| Dumbbell Lateral Raises | Side Delt | 10 x 3 | 90-sec |
| Dumbbell Upright Row | Shoulder | 10 x 3 | 90-sec |
| Dumbbell Romanian Deadlift | Hamstrings | 10 x 2 | 2-min |
| Dumbbell Hip Thrust | Glute and Ham | 10 x 2 | 60-sec |
Day 13 – Rest
Day 14 – Rest
Day 15 – Quadriceps, Chest, and Triceps
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Sumo Squat | Quads | 15 x 3 | 2-min |
| Dumbbell Reverse Lunges | Quads | 10 x 2 | 90-sec |
| Dumbbell Floor Press | Chest & Triceps | 10 x 3 | 2-min |
| Incline Dumbbell Bench Press | Chest | 12 x 3 | 2-min |
| Dumbbell Squeeze Press | Chest & Triceps | 10 x 2 | 90-sec |
| One-arm Overhead Triceps Extension | Triceps | 10 x 3 | 90-sec |
Day 16 – Back, Biceps, and Core
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell I-Y-T Raises | Back | 8 x 3 | 2-min |
| Dumbbell Bent-over Row | Back | 10 x 3 | 2-min |
| Incline Dumbbell Pullover | Lats | 10 x 3 | 90-sec |
| Incline Dumbbell Curl | Biceps | 10 x 3 | 90-sec |
| Dumbbell Crossbody Curl | Biceps | 10 x 2 | 90-sec |
| Standing Dumbbell Side Bend | Core | 10 x 3 | 45-sec |
Day 17 – Rest
Day 18 – Shoulder, Glutes, and Hamstring
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Seated Arnold Press | Shoulder | 10 x 3 | 2-min |
| Dumbbell Lateral Raises | Medial Delt | 10 x 3 | 90-sec |
| Reverse Fly | Rear Delt | 10 x 3 | 90-sec |
| Shoulder Shrug | Neck and Shoulder | 15 x 2 | 90-sec |
| Dumbbell Leg Curl | Hamstrings | 10 x 3 | 90-sec |
| Dumbbell Glute Bridge | Glutes | 10 x 3 | 60-sec |
Day 19 – Quadriceps, Chest, and Triceps
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Front Squat | Quads | 15 x 3 | 2-min |
| Dumbbell Step-up | Quads | 10 x 2 | 90-sec |
| Flat Dumbbell Bench Press | Chest | 12 x 3 | 2-min |
| Incline Dumbbell Bench Press | Chest | 10 x 3 | 2-min |
| Dumbbell Pullover | Chest | 10 x 3 | 90-sec |
| Dumbbell Lying Triceps Extension | Triceps | 10 x 2 | 90-sec |
| Triceps Kickback | Triceps | 10 x 2 | 90-sec |
Day 20 – Rest
Day 21 – Rest
Day 22 – Back, Biceps, and Core
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Deadlift | Back | 8 x 3 | 2-min |
| Dumbbell Bent-over Row (Overhand Grip) | Back | 10 x 3 | 2-min |
| Single-arm Dumbbell Rowing | Back | 10 x 3 | 90-sec |
| Alternate Dumbbell Curl | Biceps | 10 x 3 | 90-sec |
| Incline Dumbbell Preacher curl | Biceps | 10 x 3 | 90-sec |
| Standing Dumbbell Side Bend | Core | 10 x 3 | 45-sec |
Day 23 – Shoulder, Glutes, Hamstrings and Calves
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Seated Arnold Press | Shoulder | 10 x 3 | 2-min |
| Dumbbell Lateral Raises | Medial Delt | 10 x 3 | 90-sec |
| Dumbbell Facepull | Rear Delt | 10 x 2 | 90-sec |
| Dumbbell Upright Row | Neck and Shoulder | 15 x 2 | 90-sec |
| Dumbbell Romanian Deadlift | Hamstrings | 10 x 2 | 90-sec |
| Dumbbell Glute Bridge | Glutes | 10 x 2 | 60-sec |
| Standing Dumbbell Calf Raises | Calves | 10 x 2 | 60-sec |
Day 24 – Rest
Day 25 – Quadriceps, Chest, and Triceps
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Forward Lunges | Quads | 10 x 2 | 2-min |
| Dumbbell Sumo Squat | Quads | 10 x 3 | 90-sec |
| Flat Dumbbell Bench Press | Chest | 15 x 3 | 2-min |
| Narrow Grip Incline Dumbbell Bench Press | Chest and Triceps | 10 x 3 | 2-min |
| Dumbbell Fly | Chest | 10 x 2 | 90-sec |
| Dumbbell Lying Triceps Extension | Triceps | 10 x 3 | 90-sec |
| Single-arm Overhead Tricep Extension | Triceps | 10 x 2 | 90-sec |
Day 26 – Back, Biceps, and Core
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell IYT Raises | Back | 8 x 3 | 2-min |
| Dumbbell Bent-over Row (Overhand Grip) | Back | 10 x 3 | 2-min |
| Single-arm Dumbbell Rowing | Back | 10 x 3 | 90-sec |
| Alternate Dumbbell Bicep Curl | Biceps | 10 x 3 | 90-sec |
| Concentration Curl | Biceps | 10 x 3 | 90-sec |
| Standing Dumbbell Side Bend | Core | 10 x 3 | 45-sec |
Day 27 – Rest
Day 28 – Rest
Day 29 – Shoulders, Glutes, Hamstrings, and Calves
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Overhead Press | Shoulder | 10 x 3 | 2-min |
| Dumbbell Front Raises | Anterior Delt | 10 x 2 | 90-sec |
| Dumbbell Lateral Raises | Medial Delt | 10 x 3 | 90-sec |
| Dumbbell Bent-over Reverse Fly | Rear Delt | 10 x 3 | 90-sec |
| Dumbbell Leg Curl | Hamstrings | 10 x 3 | 90-sec |
| Dumbbell Hip Thrust | Glutes | 10 x 2 | 60-sec |
| Standing Dumbbell Calf Raises | Calves | 10 x 2 | 60-sec |
Day 30 – Quads, Chest, and Triceps
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| Dumbbell Forward Lunges | Quads | 10 x 2 | 2-min |
| Dumbbell Sumo Squat | Quads | 10 x 3 | 90-sec |
| Flat Dumbbell Bench Press | Chest | 15 x 3 | 2-min |
| Incline Dumbbell Chest Fly | Chest | 10 x 3 | 2-min |
| Dumbbell Pullover | Chest | 10 x 2 | 90-sec |
| Single-arm Overhead Tricep Extension | Triceps | 10 x 3 | 90-sec |
| Triceps Kickback | Triceps | 10 x 3 | 90-sec |
Women’s Dumbbell Workout Routine PDF
Tips and Suggestion For Efficient Results
If you want to get the most out of this program, you should take care of the following things:
Diet
Whether you want to lose or maintain weight or build muscles, diet is crucial for achieving fitness goals. A good diet must include all nutrients, such as proteins, carbs, and fats.
Protein intake increases muscle mass, recover muscle damage, and improve exercise performance. Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. PMID: 25169440. Carbs provide you energy during the workout and enhance performance. And fats help the body absorb certain vitamins, and essential fatty acids help the body function efficiently. 1Important Nutrients to Know: Proteins, Carbohydrates, and Fats – National Institue of Aging
Here are the approximate amount of nutrients you can consume – according to the National Institute of Health:2 Iraki, Juma et al. “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.” Sports (Basel, Switzerland) vol. 7,7 154. 26 Jun. 2019, doi:10.3390/sports7070154
| Diet Component | Recommendation |
|---|---|
| Weekly weight gain | 0.25–0.5 (% of body weight) |
| Calories | +10–20% above maintenance |
| Protein | 1.6–2.2 g/kg |
| Fats | 0.5–1.5 g/kg |
| Carbohydrates | Remaining calories (≥3–5 g/kg) |
Consistency
If you want to build a well-shaped physique, you’ll need to work out consistently. Working out frequently will help you increase strength, endurance, and body composition gradually.
Progressive Overload
Progressive overload means increasing the amount of weight you lift over time. A study suggests that progression of volume load boosts hypertrophy and increases 1RM. 3Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. 2011;111(6):1063-1071. doi:10.1007/s00421-010-1735-9
However, if you don’t have heavy dumbbells, you can increase the number of repetitions and reduce the interval time.
Rest Days
Rest days are crucial for any workout program. They’ll help you recover muscle soreness, repair and build up the muscle tissue, minimize the risk of injuries, and help you perform better during the workout.
Frequently Asked Questions
How much weight (Dumbbell) should I use?
It depends on you. You can lift as heavy dumbbells as possible as long as you maintain proper form and complete the suggested number of sets and reps.
Can I use this women’s dumbbell workout plan for weight loss?
You can use it. However, it won’t be as effective as the HIIT exercises. Performing exercises at a higher intensity with short intervals burn more calories and supports weight loss.
You can download the dumbbell HIIT plan if you want to lose weight through dumbbell workouts.
When is the best time to work out?
You can exercise at any time of the day that suits you the most. However, you should avoid working out on an empty stomach.
Doing weight training requires more energy, and without much energy, it will be challenging to work out efficiently.
Related:
Can I Take Pre-Workout On An Empty Stomach?
What’s The Best Time To Workout?
Can I do bodyweight cardio with this routine?
Yes, you can do cardio along with dumbbell exercises. You can do it for five to ten minutes after weight training.
Alternative Dumbbell Workout Plans for Women
Once you complete the above women’s dumbbell workout plan for four weeks, you can try some of the following programs:
References
- 1Important Nutrients to Know: Proteins, Carbohydrates, and Fats – National Institue of Aging
- 2Iraki, Juma et al. “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.” Sports (Basel, Switzerland) vol. 7,7 154. 26 Jun. 2019, doi:10.3390/sports7070154
- 3Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. 2011;111(6):1063-1071. doi:10.1007/s00421-010-1735-9
