The Ultimate 30-Day Women’s Dumbbell Workout Plan with PDF

If you have a set of dumbbells but don’t know where to start or how to train each muscle efficiently, don’t worry. I’ve designed an easy-to-follow 30-day women’s dumbbell workout plan to help you get strong and toned.

This training program is primarily designed for women and is based on a combined muscle group split, meaning you’ll train at least one muscle from the upper and lower body in each session. It ensures every body part gets equal priority, whether glutes, thigh, calves, or arms.

This well-crafted dumbbell routine will allow you to work out in an organized way and help you achieve your fitness goal in a practical way.

I’ve also made a PDF of this program so you can download and use it offline.

Program Description

Program Duration	30 Days
Total Sessions	20 in 30 days
Duration/Session	30-45 minutes
Workout Goal	Build a strong and aesthetic physique
Experience Required	Beginner to Intermediate
Equipment Needed	Dumbbells and a Workout Bench
Target Gender	Female (but males can also do it)

Frequency: This program involves training two times in three days: two days of workout followed by one day of rest for 30 days.

Target Muscle Groups: It equally focuses on every muscle group, including the glutes and core, unlike men’s, whose program includes more sessions for the upper body.

Split Type: It is based on a combined body part split, including at least one upper and one lower muscle group in each session.

Exercise Difficulty: This schedule includes most exercises that are beginner-friendly, so females of any fitness level can do them with the correct form.

What You Can Expect: After completing this program, you’ll be able to lift more, walk freely, sit for a longer duration, and improve your physical appearance.

30-Day Women’s Dumbbell Workout Plan At Home

• Day 1 – Quads, Chest, and Triceps
• Day 2 – Back, Biceps, and Core
• Day 3 – Rest
• Day 4 – Shoulder, Glutes, and Hamstring
• Day 5 – Quads, Chest, and Calves
• Day 6 – Rest
• Day 7 – Back, Biceps, and Core
• Day 8 – Shoulder, Glutes, and Hamstring
• Day 9 – Rest
• Day 10 – Quads, Chest, and Triceps
• Day 11 – Back, Biceps, and Core
• Day 12 – Rest
• Day 13 – Shoulder, Glutes, and Hamstring
• Day 14 – Quads, Chest, and Calves
• Day 15 – Rest
• Day 16 – Back, Biceps, and Core
• Day 17 – Shoulder, Glutes, and Hamstring
• Day 18 – Rest
• Day 19 – Quads, Chest, and Triceps
• Day 20 – Back, Biceps, and Core
• Day 21 – Rest
• Day 22 – Shoulder, Glutes, and Hamstring
• Day 23 – Quads, Chest, and Calves
• Day 24 – Rest
• Day 25 – Back, Biceps, and Core
• Day 26 – Shoulder, Glutes, and Hamstring
• Day 27 – Rest
• Day 28 – Quads, Chest, and Triceps
• Day 29 – Back, Biceps, and Core
• Day 30 – Dumbbell Cardio

Day 1 – Quads, Chest, and Triceps

Exercise	Reps	Rest
Dumbbell Squat	10 x 3	60-sec
Forward Lunges	10 x 2	90-sec
Flat Bench Press	12 x 3	90-sec
Incline Bench Press	12 x 3	90-sec
Dumbbell Pullover	10 x 2	90-sec
1-arm Overhead Extension	10 x 3	90-sec

Day 2 – Back, Biceps, and Core

Exercise	Reps	Rest
Incline DB I-Y-T Raises	6 x 3	2-min
Bent-over Dumbbell Row	10 x 2	2-min
One-arm DB Row	10 x 3	90-sec
Alternate Bicep Curls	10 x 3	2-min
Concentration Curl	10 x 2	90-sec
Plank Drag	10 x 3	60-sec

Day 3 – Rest

I recommend doing bodyweight steady cardio to those who want to shed some fat and bring out their best shape. But if you don’t have to torch fat, take a full day off.

Day 4 – Shoulder, Glutes, and Hamstring

Exercise	Reps	Rest
DB Overhead Press	10 x 3	90-sec
DB Lateral Raises	10 x 3	90-sec
Dumbbell Reverse Fly	10 x 3	90-sec
Romanian Deadlift	10 x 2	2-min
Dumbbell Leg Curl	10 x 2	60-sec
Dumbbell Glute Bridge	10 x 2	60-sec

Day 5 – Quads, Chest, and Calves

Exercise	Reps	Rest
Flat Bench Press	12 x 3	2-min
Incline Bench Press	12 x 3	2-min
Dumbbell Fly	10 x 3	90-sec
Lying Triceps Extension	10 x 3	90-sec
Triceps Kickback	10 x 2	90-sec
Standing Calf Raises	10 x 3	90-sec

Day 6 – Rest

Steady Cardio Optional:

• 15-second Jumping Jacks
• 15-second Mountain Climber
• 10 Squat Jumps
• 10 Sit-ups
• 10 Shoulder Taps
• 10 Burpees
• 10 Bicycle Crunches
• Repeat as many times as possible.

Day 7 – Back, Biceps, and Core

Exercise	Reps	Rest
Bent-over Dumbbell Row	10 x 3	2-min
Croc Row	10 x 3	2-min
Lying Superman Row	10 x 3	2-min
Alternating Bicep Curls	10 x 3	90-sec
Reverse Biceps Curl	10 x 3	90-sec
Side Plank Hip Lift	10 x 3	45-sec

Day 8 – Shoulder, Glutes, and Hamstring

Exercise	Reps	Rest
Arnold Press	10 x 3	2-min
Single-arm Lateral Raises	10 x 3	60-sec
Incline Chest-Supported Row	10 x 3	90-sec
Dumbbell Leg Curl	10 x 3	90-sec
Dumbbell Frog Pump	10 x 3	90-sec
Single-leg Glute Bridge	10 x 3	90-sec

Day 9 – Rest

Optional steady cardio:

• Lunge Front Kick
• Kneeling Pushup
• Pop Squat
• Inchworm
• Alternating Heel Tap
• 10 High to Low Plank
• 30-second Side Plank (15 seconds per side)
• Perform as many rounds as possible.

Day 10 – Quads, Chest, and Triceps

Exercise	Reps	Rest
Lateral Squat	10 x 3	60-sec
Step-up	10 x 3	60-sec
Incline Bench Press	12 x 3	90-sec
Incline Dumbbell Fly	10 x 3	90-sec
1-arm Overhead Extension	10 x 3	90-sec
1-arm Triceps Kickback	10 x 3	90-sec

Day 11 – Back, Biceps, and Core

Exercise	Reps	Rest
Gorilla Row	10 x 3	2-min
Yates Row	10 x 3	2-min
Prone Fly	10 x 3	2-min
Hammer Curl	10 x 3	90-sec
DB Flutter Kicks	10 x 3	90-sec
Low to High Chop	10 x 3	45-sec

Day 12 – Rest

Steady Cardio Optional:

• 15-second Jumping Jacks
• 15-second Mountain Climber
• 10 Squat Jumps
• 10 Sit-ups
• 10 Shoulder Taps
• 10 Burpees
• 10 Bicycle Crunches
• Repeat as many times as possible.

Day 13 – Shoulder, Glutes, and Hamstring

Exercise	Reps	Rest
Arnold Press	10 x 3	2-min
Single-arm Lateral Raises	10 x 3	60-sec
Incline Chest-Supported Row	10 x 3	90-sec
Dumbbell Leg Curl	10 x 3	90-sec
Dumbbell Hip Thrust	10 x 3	90-sec
Dumbbell Donkey Kick	10 x 3	90-sec

Day 14 – Quads, Chest, and Calves

Exercise	Reps	Rest
Front Squat	10 x 3	60-sec
Curtsy Lunges	10 x 3	90-sec
Incline Bench Press	12 x 3	90-sec
Dumbbell Fly	10 x 3	90-sec
Single-leg Calf Raises	10 x 3	90-sec
Sumo Stance Calf Raises	15 x 3	90-sec

Day 15 – Rest

• Lunge Front Kick
• Kneeling Pushup
• Pop Squat
• Inchworm
• Alternating Heel Tap
• 10 High to Low Plank
• 30-second Side Plank (15 seconds per side)
• Perform as many rounds as possible.

Day 16 – Back, Biceps, and Core

Exercise	Reps	Rest
Incline DB I-Y-T Raises	6 x 3	2-min
Bent-over Dumbbell Row	10 x 2	2-min
One-arm DB Row	10 x 3	90-sec
Alternate Bicep Curls	10 x 3	2-min
Concentration Curl	10 x 2	90-sec
Plank Drag	10 x 3	60-sec

Day 17 – Shoulder, Glutes, and Hamstring

Exercise	Reps	Rest
Front Raises	10 x 3	90-sec
Lateral Raises	10 x 3	90-sec
Hamstring March	10 x 3	90-sec
Leg Curl	10 x 3	60-sec
Glute Bridge	10 x 3	60-sec
Donkey Kick	10 x 3	60-sec

Day 18 – Rest

Steady Cardio Optional:

• 15-second Jumping Jacks
• 15-second Mountain Climber
• 10 Squat Jumps
• 10 Sit-ups
• 10 Shoulder Taps
• 10 Burpees
• 10 Bicycle Crunches
• Repeat as many times as possible.

Day 19 – Quads, Chest, and Triceps

Exercise	Reps	Rest
Goblet Squat	12 x 3	60-sec
Step-up	10 x 3	60-sec
Flat Bench Press	12 x 3	2-min
Dumbbell Fly	10 x 3	90-sec
Lying Triceps Extension	10 x 3	90-sec
Triceps Kickback	10 x 2	90-sec

Day 20 – Back, Biceps, and Core

Exercise	Reps	Rest
Bent-over Dumbbell Row	10 x 3	2-min
Lying Superman Row	10 x 3	2-min
Alternating Bicep Curls	10 x 3	90-sec
Reverse Biceps Curl	10 x 3	90-sec
Side Plank Hip Lift	10 x 3	45-sec
DB Reverse Crunches	10 x 3	45-sec

Day 21 – Rest

• Lunge Front Kick
• Kneeling Pushup
• Pop Squat
• Inchworm
• Alternating Heel Tap
• 10 High to Low Plank
• 30-second Side Plank (15 seconds per side)
• Perform as many rounds as possible.

Day 22 – Shoulder, Glutes, and Hamstring

Exercise	Reps	Rest
Dumbbell Swings	15 x 3	60-sec
Push Press	10 x 3	90-sec
Lateral Raises	10 x 3	90-sec
Romanian Deadlift	10 x 2	2-min
Dumbbell Leg Curl	10 x 2	60-sec
Glute Bridge	10 x 2	60-sec

Day 23 – Quads, Chest, and Calves

Exercise	Reps	Rest
Front Squat	10 x 3	60-sec
Curtsy Lunges	10 x 3	90-sec
Incline Bench Press	12 x 3	90-sec
Dumbbell Fly	10 x 3	90-sec
Single-leg Calf Raises	10 x 3	90-sec
Sumo Stance Calf Raises	15 x 3	90-sec

Day 24 – Rest

Steady Cardio Optional:

• 15-second Jumping Jacks
• 15-second Mountain Climber
• 10 Squat Jumps
• 10 Sit-ups
• 10 Shoulder Taps
• 10 Burpees
• 10 Bicycle Crunches
• Repeat as many times as possible.

Day 25 – Back, Biceps, and Core

Exercise	Reps	Rest
Gorilla Row	10 x 3	2-min
Yates Row	10 x 3	2-min
Prone Fly	10 x 3	2-min
Hammer Curl	10 x 3	90-sec
DB Flutter Kicks	10 x 3	90-sec
Low to High Chop	10 x 3	45-sec

Day 26 – Shoulder, Glutes, and Hamstring

Exercise	Reps	Rest
Arnold Press	10 x 3	2-min
Single-arm Lateral Raises	10 x 3	60-sec
Incline Chest-Supported Row	10 x 3	90-sec
Dumbbell Leg Curl	10 x 3	90-sec
Dumbbell Frog Pump	10 x 3	90-sec
Single-leg Glute Bridge	10 x 3	90-sec

Day 27 – Rest

• Lunge Front Kick
• Kneeling Pushup
• Pop Squat
• Inchworm
• Alternating Heel Tap
• 10 High to Low Plank
• 30-second Side Plank (15 seconds per side)
• Perform as many rounds as possible.

Day 28 – Quads, Chest, and Triceps

Exercise	Reps	Rest
Lateral Squat	10 x 3	60-sec
Step-up	10 x 3	60-sec
Incline Bench Press	12 x 3	90-sec
Incline Dumbbell Fly	10 x 3	90-sec
1-arm Overhead Extension	10 x 3	90-sec
1-arm Triceps Kickback	10 x 3	90-sec

Day 29 – Back, Biceps, and Core

Exercise	Reps	Rest
Incline DB I-Y-T Raises	6 x 3	2-min
Bent-over Dumbbell Row	10 x 2	2-min
One-arm DB Row	10 x 3	90-sec
Alternate Bicep Curls	10 x 3	2-min
Concentration Curl	10 x 2	90-sec
Plank Drag	10 x 3	60-sec

Day 30 – Dumbbell Cardio

• 10 Cossack Squats
• 10 Thrusters
• 15-sec Russian Twist
• 10 Step-up/leg
• 20 Standing Wood Chops (10 per side)
• 8 Pop Squats
• Repeat as many times as possible for 30 minutes.

Download The Women Dumbbell Workout Routine PDF

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The Fitness Phantom Tips for Achieving Optimal Results

If you want to get the most out of this program, you should take care of the following things:

Nutrition

Diet is crucial for achieving fitness goals, whether you want to lose or maintain weight or build muscles. A good diet must include all nutrients, such as proteins, carbohydrates, and fats.

Protein intake increases muscle mass, recovers muscle damage, and improves exercise performance.¹ 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 with energy during the workout and enhance performance. And fats help the body absorb certain vitamins, and essential fatty acids help the body function efficiently. ²Important Nutrients to Know: Proteins, Carbohydrates, and Fats – National Institue of Aging

Here is the approximate amount of nutrients you can consume – according to the National Institute of Health:³ 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 gradually increase strength, endurance, and body composition.

Progressive Overload

Progressive overload means increasing the amount of weight you lift over time. A study suggests that the progression of volume load boosts hypertrophy and increases 1RM. ⁴Peterson 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.

Recovery

Rest days are crucial for any workout program. They’ll help you recover muscle soreness, repair and build up muscle tissue, minimize the risk of injuries, and help you perform better during the workout.

References

• 1
  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
• 2
  Important Nutrients to Know: Proteins, Carbohydrates, and Fats – National Institue of Aging
• 3
  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
• 4
  Peterson 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