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Dumbbell Workout Plan PDF (Perform 20)

By: Lindsey Bomgren, CPT | December 30, 2024

Build strength and muscle at home with this free dumbbell workout plan: Perform 20! Each day you’ll complete a dumbbell workout designed to help you build functional strength and confidence, so you can perform at your peak in everyday life. Download the workout plan PDF with daily workout videos on YouTube. All you need is a pair of dumbbells, and 20 minutes a day.

Jump To Week 1
Jump To Week 2

Perform 20 is a dumbbell workout plan unlike any other.

This performance based strength training program is designed to improve your functional fitness and athleticism. We’ll challenge your stability, balance, power, and mental toughness, building both physical strength and confidence so you can perform at your peak in everyday life.

woman performing a lateral lunge with one dumbbell front racked in a full body workout

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this workout plan so you can easily access your daily workouts.
Download Plan

Each day you’ll complete a 20 minute strength workout targeting all major muscle groups in the upper body, lower body and core.

This is the very first split training program I’ve created that includes pull ups. As a personal trainer, I’m a big fan of pull ups because they increase muscle mass, which means your body burns more calories and positively affects your metabolism.

Perform 20 will challenge everything you thought you knew about fitness. If you’ve been associating your level of fitness with aesthetics or appearance, I’m going to challenge you to re-write the narrative.

Fitness is not about how you look — fitness is a direct reflection of your ability to perform daily tasks.

From climbing the stairs, carrying the groceries, moving the couch or simply meeting the demands of daily life; let’s take your daily performance to the next level with Perform 20.

This Dumbbell Workout Plan is for Anyone Looking to:

  • Build strength in the upper body, lower body and core.
  • Improve athletic and cardiovascular fitness level.
  • Increase core strength, flexibility and mobility.
  • Burn calories, lose weight and burn body fat at home.
  • Establish a solid weight training routine at home in just two weeks.

A dumbbell workout plan designed to increase muscle mass. This is an advanced workout plan, but we’ve included a modifier in every workout video to offer low impact, standing and beginner modifications. Follow along with the modifier for options to scale each move, and take these workouts at your pace.

This free, 2-week workout plan is modeled after our signature strength training programs: Strong 20, Stronger 25, Build 30, SplitStrong 35, HIITStrong 35, MetCon 100 and Zero 30. These programs are different from our other free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program. 

two-week calendar with daily dumbbell strength workouts

Week 1

calendar of week 1 of dumbbell workout plan

Day 1: 20-Minute Full Body Weight Training with Dumbbells

Day 2: 20-Minute Leg Workout Exercises

  • YouTube Link: 20-Minute Leg Workout
  • Equipment: Dumbbells. Optional long loop resistance band.
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.

Day 3: 20-Minute At Home Ab Workout and Mobility

Day 4: 20-Minute Arm Workout Exercises

  • YouTube Link: 20-Minute Arm Workout
  • Equipment: Dumbbells. Optional pull up bar (and pull up assist bands if needed) and box/bench.
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub back rows or flys for pull ups and add an incline to push ups.

Day 5: 20-Minute Workout for Abs and Total Body

  • YouTube Link: 20-Minute Full Body + Abs Workout
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Option to make unilateral moves bilateral (keeping both feet on the ground).

Week 2

calendar of week 2 of dumbbell workout plan

Day 6: 20-Minute Full Body Workout with Weights

Day 7: 20-Minute Leg Workout with Dumbbells

  • YouTube Link: 20-Minute Dumbbell Leg Workout
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.

Day 8: 20-Minute Core Workout Routine

  • YouTube Link: 20-Minute Total Core with Weights
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Omit rotations as they become uncomfortable.

Day 9: 20-Minute Full Arm Workout

Day 10: 20-Minute Full Body Weight Lifting Workout

two women holding a low squat preparing to perform a dumbbell snatch in a full body workout

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

Workout Plan PDF Details

1. Gym Equipment Needed:

A Set of Dumbbells (Discount Code: NML5). Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 15-30 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

Optional Exercise Equipment: Mini Loop and Long Loop Resistance Bands (Discount Code: NML), Pull Up Bar and Bench/Box/Chair.

2. Time Requirement: 

Workouts are 20-25 minutes per day, 5 days per week.

This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7; over the weekend. The goal is to make this plan work for YOU!

If you’re a runner, I would suggest completing 2-3 of the strength workouts per week.

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

Click here to try our functional strength training program, Strong 20. We recommend this signature program for beginners and pregnancy/postpartum.

4. Cost:

FREE! No sign up needed.

two women performing a standing goblet march as part of core workout routine

FAQs

How Long Should Your Dumbbell Workouts Be? Is 20 Minutes Of Workout Enough?

Yes, 20 minutes of exercise per day is enough, as long as the exercise is at an intensity that challenges you. The experts at UW Health state that 20 minutes of exercise a day is really enough to make a difference. And provide significant health benefits like reduced risk of heart disease and improve overall fitness.

What Weights Should Beginners Use?

I suggest starting with 5-10% of your bodyweight. So if I weighed 150 lbs, using 5-10% of my bodyweight would be 8-15 lb weights. You can always start with what you have access to and increase weights as you become more skilled in form and technique.

Can You Actually Get Good Results With A Dumbbell Only Workout Plan?

Yes, you can absolutely build muscle with a dumbbell workout plan. Compared to many gym machines, dumbbell exercises often allow for greater range of motion and typically engage more of the smaller, stabilizing muscles in the lower body, upper body and core. They also allow you to strength train in multiple planes of motion, mimicking real life movement patterns. Ultimately, you need to implement progressive overload in order to build muscle and see results (using heavy weights).

What Is The Best Dumbbell Workout Program To Follow For Results?

A split training format, alternating full body workouts with muscle-specific workouts (a popular format being push/pull/legs), is effective for toning and muscle building. An effective dumbbell workout routine will include compound lower body exercises, upper body exercises and core exercises. This training split allows you to lift heavy while including a variety of exercises that stimulate multiple muscle groups at the same time, like goblet squats, deadlifts, pull ups and push ups.

How To Download and Use This Workout Plan

  1. Download the Dumbbell Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Perform 20 Workout Program.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More FREE Workout Programs

Pin this Free Workout Split: Perform 20 Program

woman performing shoulder exercise as part of dumbbell workout plan

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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8 comments

  1. Hi Lindsey!
    I am loving the program so far!!!
    I was wondering if you ever plan on making tracker sheets for the workouts so that we can track what weights we use and see how much stronger we are when we do the program again? I would really appreciate something like that!

    Reply

    • Hi Nicole! So glad you are loving the Perform 20 Program! I appreciate this feedback – I personally have a note in my phone where I keep track of the weights I’m using, but a tracking sheet is something we can look into for future programs. Keep up the great work! -Lindsey

      Reply

  2. I just finished day 2 and holy bananas! I can tell my legs are going to feel it the next couple of days! This last year, I’ve finally started regularly working out after a 10 year hiatus. Work and family took it all out of me. While I’ve tried to start back a few times before now, nothing stuck until I found NML 10 months ago. Thank you for all your videos.

    Reply

  3. Was able to pick up 25# and do them for most exercises for the first time! My goal has been to do an unassisted pull up so I love that you are incorporating that into this program!

    Reply
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