Women’s Dumbbell Workout Plan (The Best 30-Day Routine)

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 Duration30 Days
Frequency per week3-4 Days a Week
Daily Workout Session30-45 minutes
GoalImprove Strength and Shape
LevelBeginner
Equipment NeededDumbbells and a Workout Bench
Targeted GenderFemale (but males can also do it)
Alternate Plan3 Day Dumbbell Workout Split
Summary of dumbbell workout routine for women

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

dumbbell workout routine for women

Day 1 – Quadriceps, Chest, and Triceps

ExerciseTargeted MuscleRepsRest
Dumbbell SquatQuads10 x 360-sec
Dumbbell Forward LungesQuads10 x 290-sec
Flat Dumbbell Bench PressChest12 x 390-sec
Incline Dumbbell Bench PressChest12 x 390-sec
Dumbbell PulloverChest10 x 290-sec
Single-arm Overhead Tricep ExtensionTriceps10 x 390-sec

Day 2 – Rest

Day 3 – Back, Biceps, and Calves

ExerciseTargeted MuscleRepsRest
Incline Dumbbell I-Y-T RaisesBack and Shoulder6 x 32-min
Dumbbell Bent-over RowBack10 x 22-min
Single-arm Dumbbell RowBack10 x 390-sec
Alternate Bicep CurlsBiceps10 x 32-min
Concentration CurlBiceps10 x 290-sec
Standing Dumbbell Calf RaisesCalves10 x 360-sec

Day 4 – Rest

Day 5 – Shoulder, Glutes, and Hamstring

ExerciseTargeted MuscleRepsRest
Dumbbell Overhead PressOverall Shoulder10 x 390-sec
Dumbbell Lateral RaisesSide Delt10 x 390-sec
Dumbbell Reverse FlyPosterior Delt10 x 390-sec
Dumbbell Romanian DeadliftHamstrings10 x 22-min
Lying Dumbbell Leg CurlHamstrings10 x 260-sec
Dumbbell Glute BridgeGlutes10 x 260-sec

Day 6 – Rest

Day 7 – Rest

Day 8 – Chest, Triceps, and Calves

ExerciseTargeted MuscleRepsRest
Flat Dumbbell Bench PressChest12 x 32-min
Incline Dumbbell Bench PressChest12 x 32-min
Dumbbell FlyChest10 x 390-sec
Dumbbell Lying Triceps ExtensionTriceps10 x 390-sec
Dumbbell Triceps KickbackTriceps10 x 290-sec
Standing Dumbbell Calf RaisesCalves10 x 390-sec
beginner dumbbell workout routine for female

Day 9Rest

Day 10 – Quadriceps, Back, and Biceps

ExerciseTargeted MuscleRepsRest
Dumbbell SquatQuad12 x 390-sec
Dumbbell Step-upQuad8 x 360-sec
Standard Dumbbell DeadliftBack6 x 32-min
Single-arm Dumbbell RowBack10 x 390-sec
Alternate Bicep CurlsBiceps10 x 390-sec
Alternate Hammer CurlBiceps10 x 290-sec

Day 11 – Rest

Day 12 – Shoulder, Glutes, and Hamstring

ExerciseTargeted MuscleRepsRest
Dumbbell Overhead PressShoulder10 x 390-sec
Alternate Dumbbell Front RaisesAnterior Delt10 x 2 90-sec
Dumbbell Lateral RaisesSide Delt10 x 390-sec
Dumbbell Upright RowShoulder10 x 390-sec
Dumbbell Romanian DeadliftHamstrings10 x 22-min
Dumbbell Hip ThrustGlute and Ham10 x 260-sec
women dumbbell workout plan

Day 13Rest

Day 14 – Rest

Day 15Quadriceps, Chest, and Triceps

ExerciseTargeted MuscleRepsRest
Dumbbell Sumo SquatQuads15 x 32-min
Dumbbell Reverse LungesQuads10 x 290-sec
Dumbbell Floor PressChest & Triceps10 x 32-min
Incline Dumbbell Bench PressChest12 x 32-min
Dumbbell Squeeze PressChest & Triceps10 x 290-sec
One-arm Overhead Triceps ExtensionTriceps10 x 390-sec

Day 16 – Back, Biceps, and Core

ExerciseTargeted MuscleRepsRest
Dumbbell I-Y-T RaisesBack8 x 32-min
Dumbbell Bent-over RowBack10 x 32-min
Incline Dumbbell PulloverLats10 x 390-sec
Incline Dumbbell CurlBiceps10 x 390-sec
Dumbbell Crossbody CurlBiceps10 x 290-sec
Standing Dumbbell Side BendCore10 x 345-sec

Day 17Rest

Day 18Shoulder, Glutes, and Hamstring

ExerciseTargeted MuscleRepsRest
Seated Arnold PressShoulder10 x 32-min
Dumbbell Lateral RaisesMedial Delt10 x 390-sec
Reverse FlyRear Delt10 x 390-sec
Shoulder ShrugNeck and Shoulder15 x 290-sec
Dumbbell Leg CurlHamstrings10 x 390-sec
Dumbbell Glute BridgeGlutes10 x 360-sec

Day 19Quadriceps, Chest, and Triceps

ExerciseTargeted MuscleRepsRest
Dumbbell Front SquatQuads15 x 32-min
Dumbbell Step-upQuads10 x 290-sec
Flat Dumbbell Bench PressChest12 x 32-min
Incline Dumbbell Bench PressChest10 x 32-min
Dumbbell PulloverChest10 x 390-sec
Dumbbell Lying Triceps ExtensionTriceps10 x 290-sec
Triceps KickbackTriceps10 x 290-sec
dumbbell workout plan for women

Day 20 – Rest

Day 21 – Rest

Day 22Back, Biceps, and Core

ExerciseTargeted MuscleRepsRest
Dumbbell DeadliftBack8 x 32-min
Dumbbell Bent-over Row (Overhand Grip)Back10 x 32-min
Single-arm Dumbbell RowingBack10 x 390-sec
Alternate Dumbbell CurlBiceps10 x 390-sec
Incline Dumbbell Preacher curlBiceps10 x 390-sec
Standing Dumbbell Side BendCore10 x 345-sec

Day 23 – Shoulder, Glutes, Hamstrings and Calves

ExerciseTargeted MuscleRepsRest
Seated Arnold PressShoulder10 x 32-min
Dumbbell Lateral RaisesMedial Delt10 x 390-sec
Dumbbell FacepullRear Delt10 x 290-sec
Dumbbell Upright RowNeck and Shoulder15 x 290-sec
Dumbbell Romanian DeadliftHamstrings10 x 290-sec
Dumbbell Glute BridgeGlutes10 x 260-sec
Standing Dumbbell Calf RaisesCalves10 x 260-sec

Day 24Rest

Day 25Quadriceps, Chest, and Triceps

ExerciseTargeted MuscleRepsRest
Dumbbell Forward LungesQuads10 x 22-min
Dumbbell Sumo SquatQuads10 x 390-sec
Flat Dumbbell Bench PressChest15 x 32-min
Narrow Grip Incline Dumbbell Bench PressChest and Triceps10 x 32-min
Dumbbell FlyChest10 x 290-sec
Dumbbell Lying Triceps ExtensionTriceps10 x 390-sec
Single-arm Overhead Tricep ExtensionTriceps10 x 290-sec

Day 26Back, Biceps, and Core

ExerciseTargeted MuscleRepsRest
Dumbbell IYT RaisesBack8 x 32-min
Dumbbell Bent-over Row (Overhand Grip)Back10 x 32-min
Single-arm Dumbbell RowingBack10 x 390-sec
Alternate Dumbbell Bicep CurlBiceps10 x 390-sec
Concentration CurlBiceps10 x 390-sec
Standing Dumbbell Side BendCore10 x 345-sec

Day 27 – Rest

Day 28 – Rest

Day 29Shoulders, Glutes, Hamstrings, and Calves

ExerciseTargeted MuscleRepsRest
Dumbbell Overhead PressShoulder10 x 32-min
Dumbbell Front RaisesAnterior Delt10 x 290-sec
Dumbbell Lateral RaisesMedial Delt10 x 390-sec
Dumbbell Bent-over Reverse FlyRear Delt10 x 390-sec
Dumbbell Leg CurlHamstrings10 x 390-sec
Dumbbell Hip ThrustGlutes10 x 260-sec
Standing Dumbbell Calf RaisesCalves10 x 260-sec

Day 30Quads, Chest, and Triceps

ExerciseTargeted MuscleRepsRest
Dumbbell Forward LungesQuads10 x 22-min
Dumbbell Sumo SquatQuads10 x 390-sec
Flat Dumbbell Bench PressChest15 x 32-min
Incline Dumbbell Chest FlyChest10 x 32-min
Dumbbell PulloverChest10 x 290-sec
Single-arm Overhead Tricep ExtensionTriceps10 x 390-sec
Triceps KickbackTriceps10 x 390-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 ComponentRecommendation
Weekly weight gain0.25–0.5 (% of body weight)
Calories+10–20% above maintenance
Protein1.6–2.2 g/kg
Fats0.5–1.5 g/kg
CarbohydratesRemaining calories (≥3–5 g/kg)
Recommended Nutrients for muscle building for beginners and intermediate

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:

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References