Gogeta

Dumbbell Workout Program

If your goal is to BUILD MUSCLE & BURN FAT at the same time, this 30-day program using Lightweight Dumbbells is going to help get you to achieve that goal. This workout program consists of multiple 15 & 10 Minute follow-along routines which can be completed together in one workout session for 25 Min+ sessions or completed throughout a full day if preferred.

You can use anything between 5-40lb dumbbells for this program. The goal is to start at a weight load you can complete a routine with and increase that weight load by 2-5lbs every new week for progression. Progressively increasing the weight helps in building muscle and burning fat faster over the 30 day period. If you choose to use the same weight load throughout, you’re still going to see significant progress so don’t worry! I used 20lb Dumbbells throughout the program.

Workout Duration
30 days
Dumbbells
No Bench
Muscle Split
Estimated Daily Workout time: 
25 - 50 Min (Including Warmup & Cooldown)
Equipment:
Lightweight Dumbbells & Exercise Mat (Optional)
Skill level:
Beginner
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Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Warmup & Mobility - Do this BEFORE your workout
Cooldown & Stretching - Do this AFTER your workout

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‍

‍

Day 1

15 MINUTE CHEST & 10 MINUTE TRICEPS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

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Day 2

15 MINUTE BACK & 10 MINUTE BICEPS & FOREARMS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

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Day 3

15 MINUTE LEGS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

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Day 4

DUMBBELL ABS OR REST: On Day 4, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout Level or Complete both levels instead.

OR

‍

Day 5

15 MINUTE SHOULDERS & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 6

15 MINUTE ARMS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

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DAY 7

15 MINUTE LEGS & DUMBBELL ABS: On Day 7, You complete the 1 round of the 15 Minute Legs and either Level 1 or 2 Dumbbell AB workout below. You can also complete both AB workouts if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.

OR

DAY 8

15 MINUTE CHEST & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

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DAY 9

15 MINUTE ARMS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

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DAY 10

15 MINUTE LEGS X2: Complete the 15-minute routine twice.

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DAY 11

DUMBBELL ABS OR REST DAY: On Day 11, You can take a REST day or choose between level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.

OR

‍

DAY 12

15 MINUTE BACK & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

DAY 13

10 MINUTE TRICEPS & 10 MINUTE BICEPS & FOREARM: Complete 1 or 2 rounds of both 10-minute routines depending on your level of motivation.

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DAY 14

15 MINUTE LEGS & 10 MINUTE SHOULDERS: Complete the 15-minute routine once or twice and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

DAY 15

15 MINUTE BACK & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

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Day 16

15 MINUTE CHEST & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

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Day 17

15 MINUTE ARMS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 18

DUMBBELL ABS OR REST DAY: On Day 18, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or Complete both levels instead.

OR

‍

Day 19

15 MINUTE LEGS: Complete the 15-minute routine twice.

‍

Day 20

15 MINUTE SHOULDERS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

Day 21

15 MINUTE ARMS & DUMBBELL ABS: On Day 21, You complete the 1 round of the 15 Minute Legs and either level 1 or 2 Dumbbell AB workout below. You can also complete both AB workouts if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.

OR

‍

Day 22

15 MINUTE CHEST & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 23

15 MINUTE BACK & 10 MINUTE BICEPS & FOREARMS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

DAY 24

15 MINUTE LEGS & 10 MINUTE TRICEPS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 25

DUMBBELL ABS OR REST DAY: On Day 25, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or Complete both levels instead.

OR

‍

DAY 26

15 MINUTE SHOULDERS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 27

10 MINUTE CHEST & 10 MINUTE TRICEPS: Complete 1 or 2 rounds of both 10-minute routines depending on your level of motivation.

DAY 28

15 MINUTE LEGS: Complete the 15-minute routine twice.

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DAY 29

10 MINUTE SHOULDERS, 10 MINUTE TRICEPS & 10 MINUTE BICEP & FOREARM: Complete 1 round of each of the 10-minute routines.

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DAY 30

15 MINUTE CHEST & 15 MINUTE BACK: Complete 1 round of each of the 15-minute routines.

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Warmup & Mobility - Do this BEFORE your workout
Cooldown & Stretching - Do this AFTER your workout

‍

‍

‍

Day 1

15 MINUTE CHEST & 10 MINUTE TRICEPS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 2

15 MINUTE BACK & 10 MINUTE BICEPS & FOREARMS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 3

15 MINUTE LEGS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 4

DUMBBELL ABS OR REST: On Day 4, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout Level or Complete both levels instead.

OR

‍

Day 5

15 MINUTE SHOULDERS & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 6

15 MINUTE ARMS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

DAY 7

15 MINUTE LEGS & DUMBBELL ABS: On Day 7, You complete the 1 round of the 15 Minute Legs and either Level 1 or 2 Dumbbell AB workout below. You can also complete both AB workouts if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.

OR

DAY 8

15 MINUTE CHEST & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

DAY 9

15 MINUTE ARMS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

DAY 10

15 MINUTE LEGS X2: Complete the 15-minute routine twice.

‍

DAY 11

DUMBBELL ABS OR REST DAY: On Day 11, You can take a REST day or choose between level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.

OR

‍

DAY 12

15 MINUTE BACK & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

DAY 13

10 MINUTE TRICEPS & 10 MINUTE BICEPS & FOREARM: Complete 1 or 2 rounds of both 10-minute routines depending on your level of motivation.

‍

DAY 14

15 MINUTE LEGS & 10 MINUTE SHOULDERS: Complete the 15-minute routine once or twice and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

DAY 15

15 MINUTE BACK & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 16

15 MINUTE CHEST & 10 MINUTE CHEST: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 17

15 MINUTE ARMS & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 18

DUMBBELL ABS OR REST DAY: On Day 18, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or Complete both levels instead.

OR

‍

Day 19

15 MINUTE LEGS: Complete the 15-minute routine twice.

‍

Day 20

15 MINUTE SHOULDERS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

Day 21

15 MINUTE ARMS & DUMBBELL ABS: On Day 21, You complete the 1 round of the 15 Minute Legs and either level 1 or 2 Dumbbell AB workout below. You can also complete both AB workouts if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or complete both levels instead.

OR

‍

Day 22

15 MINUTE CHEST & 10 MINUTE SHOULDERS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 23

15 MINUTE BACK & 10 MINUTE BICEPS & FOREARMS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

DAY 24

15 MINUTE LEGS & 10 MINUTE TRICEPS: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 25

DUMBBELL ABS OR REST DAY: On Day 25, You can take a REST day or choose between Level 1 or 2 Dumbbell AB workouts below. You can also complete both if you’re feeling it! Complete 1 or 2 rounds of the chosen AB workout level or Complete both levels instead.

OR

‍

DAY 26

15 MINUTE SHOULDERS & 10 MINUTE BACK: Complete 1 round of the 15-minute routine and 1 or 2 rounds of the 10-minute routine depending on your level of motivation.

‍

Day 27

10 MINUTE CHEST & 10 MINUTE TRICEPS: Complete 1 or 2 rounds of both 10-minute routines depending on your level of motivation.

DAY 28

15 MINUTE LEGS: Complete the 15-minute routine twice.

‍

DAY 29

10 MINUTE SHOULDERS, 10 MINUTE TRICEPS & 10 MINUTE BICEP & FOREARM: Complete 1 round of each of the 10-minute routines.

‍

DAY 30

15 MINUTE CHEST & 15 MINUTE BACK: Complete 1 round of each of the 15-minute routines.

Workout Coming Soon!

101

Days

25

Hours

30

minutes

54

second
Check back again after the program is launched!

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