Outdoor Dumbbell Split 30

Gogeta

Thirty days split by muscle group, filmed entirely outdoors. The structure matches the indoor 30 day program, so pick between them on where you actually want to train rather than on how they are built.

Lightweight dumbbells and a mat are all you need. Sessions range from 25 to 50 minutes depending on the day, warmup and cooldown included.

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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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.

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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.

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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.

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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.

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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.

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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.

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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.

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Day 19

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

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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.

‍

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.

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

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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.

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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.

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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.

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Day 19

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

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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.

‍

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.

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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.

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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.

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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.

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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.