VOLUME 3

30
DAYS
OF
DUMBBELLS
EFFECTIVE AND EFFICIENT WORKOUTS
WITH JUST DUMBBELLS, A PULL-UP BAR AND A JUMP ROPE
*Easily substituted for kettlebells
 About your Coach - Ryan Fischer

I have spent the last 15 years in the fitness

industry, with a primary focus on functional fitness.
In 2010 I trained with the U.S. Olympic Skeleton
and Bobsled Team, qualifying for Olympic Trials in
both sports. I have also competed at CrossFit
Regionals seven times.

I created the interval bodybuilding trend (HIIB),

Buddybuilding, and I operate some of the biggest
nutrition challenges on social media including:
Carb Cycling, Keto Cycling, and Intermittent
Fasting.

My workout programs have recently been part

of the physical fitness protocols for the U.S.
Military, used by large corporations, and have
helped thousands of gym owners and individual
athletes around the globe.

Besides competing and creating programming,

I host one of the largest podcasts in health and
fitness called “Real Chalk”, I have a rapidly
growing YouTube channel, and I also currently
own and operate CrossFit CHALK (one of the top
CrossFit affiliates in the world).

Education:
• Bachelor Degrees in Kinesiology from the University of Utah
• Bachelor Degree in Nutrition from the University of Utah
• USAW Olympic Weightlifting and Performace
Coach
• CrossFit Coach Certification
• CrossFit Football Coach
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About this program

I designed this program to truly be done anywhere. In 2017

and 2018 I traveled to tons of locations worldwide and came
to the conclusion that dumbbells were the universal piece of
equipment that everyone had (Gyms, hotels, and even
peoples garages or basements) It’s also no coincidence that
all the people I trained in my life, at some point, would ask
the question, “what can I do with a set of dumbbells?” So not
only am I going to consider this the “universal” training
program since it can literally be done anywhere, but I am also
going to put my stamp on the fact that it is going to make
you look damn good while doing it. These are not your
average Men’s Health Magazine dumbbell workouts. These
are legit hard workouts for people who want to get it in and
be done for the day. People who have limited time but are
also above that “fluff” that’s floating around the internet
world. Get ready to work and the results will speak for
themselves. You’re welcome and Godspeed.

EQUIPMENT NEEDED FOR THIS

PROGRAM:

1.) One set of dumbbells or kettlebells. Preferably 45 to

50 pounds for men and 25 to 35 pounds for women if
using dumbbells. 44 to 53lb pounds for men and 26
to 35lbs. for women if using kettlebells.
2.) A pull up bar
3.) A jump rope
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30 DAYS OF DB

WEEK 1

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MONDAY
THE DAILY D • WEEK 1

“Half Murph w/ Dubs”

For Time:
• 200 Double Unders
• 50 Pull-Ups
• 100 Push-Ups (with
hand on a set of DBs)
• 150 Air Squats
• 200 Double Unders

TUESDAY
THE DAILY D • WEEK 1
2 Rounds:
• 50 Alt. DB Snatches
50/35lb
• 25 DB Power Cleans
50/35s

* Complete 5 Toes-To-Bar at
the top of each minute until
you’re finished. Start with
TTB.

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WEDNESDAY
THE DAILY D • WEEK 1
10min. Running Clock...
• 20 Single Arm DB Push
Press (right arm)
THURSDAY
THE DAILY D • WEEK 1
• 10 Burpees
• 20 Single Arm DB Push
Press (left arm) Rest Day
• 10 Burpees
• 20 Single Arm DB Push
Press (right arm)
• 10 Burpees
• 20 Single Arm DB Push
Press (left arm)
• 10 Burpees

*Ideally you would start with

a lighter sets of DBs and
each set you would go
higher in weight. So maybe
35/20 on the first set and
then 45/30 and so on.
FRIDAY
THE DAILY D • WEEK 1
Making it harder and heavier
each time. If you don’t have 3min. AMRAP:
access to more than 1 set • 3 DB Devil Press
of DBs then just make it an 35/20s
AMRAP, all good. • 7 Pull-Ups
Rest 3min. • 20 Double Unders

For Time: 1min. REST

Complete 150 Single Arm
DB Swings 50/35lb. *Repeat for 5 Rounds.
Switch arms every 10-20 Start where you left off for
reps. Essentially a scoring. You should be
kettlebell swing, but with a moving fast!
DB. Try to hang on for the
biggest unbroken set possi-
ble on the first shot. If you
break, you owe me a 200m
Run penalty.

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SATURDAY
THE DAILY D • WEEK 1
5 Rounds:
Min. 1) Max DB Dead-
lifts 70/50s
Min. 2) Max Toes-To-Bar
Min. 3) Max Double Un-
ders SUNDAY
Min. 4) Rest THE DAILY D • WEEK 1
Sunday - The Daily D

Adventure Sundays.
Get outside!

60min. Running Clock...

• Run for 1min. at 70%
• Walk for 1min.
• Stop and do 1min. of
Air Squats, Lunges, or
Push-Ups

Repeat until the 60min.

is up...

* If you happen to still be

far from home, all good,
just walk it back. Not like
the song, literally walk your
ass home lol...

6
30 DAYS OF DB

WEEK 2

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MONDAY
THE DAILY D • WEEK 2

3min. AMRAP:
• 200m Run
• 20 DB Push Press
50/35lb
• Max Pull-Ups in
remaining time

Rest 1min.

Repeat x 5 Rounds

TUESDAY
THE DAILY D • WEEK 2
• 100 Double Unders
• 90 Air Squats
• 80 Sit-ups
• 70 Alt. Hang DB
Snatches 45/30lb
• 60 Push-UPs
• 50 Reverse Sit-Ups
• 40 Renegade Rows
(20ea arm)
• 30 DB Russian Twists
45/30lb. (L+R = 1rep)
• 20 DB Power Cleans
45/30s
• 10 Toes-To-Bar

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WEDNESDAY
THE DAILY D • WEEK 2

For Time:
• 100 Turkish Get-Ups
(Lighter DB
today. Most can prob
do 20/15lbs. A little
more advanced can
try 35/25lb.)

THURSDAY
THE DAILY D • WEEK 2

Rest Day

FRIDAY
THE DAILY D • WEEK 2

For Time:
• 75 Burpee Pull-Ups
* 3 DB Thrusters at the top
of each minute until finished
* Start with Thrusters

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SATURDAY
THE DAILY D • WEEK 2

15min. AMRAP:
• DB Bench Press to
failure (45/25s)

Immediately into;
• Double DB Bent Over
Rows to failure
(45/25s) SUNDAY
THE DAILY D • WEEK 2
Immediately into;
Adventure Sundays.
• 200m Run
Get outside!
Rest 3min.
6-8 Hill Sprints that take
about 20sec. to reach
For Time And Quality:
the top.
• 50 DB Sit-Ups 45/25lb
* Holding the DB overhead
as you sit-up with 2 hands Before each sprint per-
form 7 Burpees and take
off!

Rest 3-4min. After Each

Sprint. Be sure to go at
100% effort each time.

Warm-Up:
Jog up your hill 2 times
and walk down. Then
run up 1 time at 50%
effort. Then run up 1
more time at 70%. Rest
a few minutes and get it
going.

10
30 DAYS OF DB

WEEK 3

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MONDAY TUESDAY
THE DAILY D • WEEK 3 THE DAILY D • WEEK 3

3min. AMRAP: 0-2min.

• 60 Double Unders • Run 400m
• 20 Alt. DB Snatches
45/30lb 2-7min.
• Max Toes-To-Bar in 5min. AMRAP:
remaining time • 12 DB Deadlifts 50/30s
• 9 DB Hang Power
Rest 90sec. Cleans
Repeat x 5 Rounds • 6 DB Push Press

7-9min.
• Run 400m

9-14min.
5min. AMRAP:
• 12 DB Deadlifts 50/30s
• 9 DB Hang Power
Cleans
• 6 DB Push Press

14-16min.
• Run 400m

Score is just the rounds

and reps on the DB sec-
tion. On the 2nd AM-
RAP, start where you left
off on the first one.

The only rest you get is

from finishing the run
early ;)

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WEDNESDAY THURSDAY
THE DAILY D • WEEK 3
THE DAILY D • WEEK 3
For Time:
3 Rounds:
• 15 DB Bench Press
Rest Day
50/25s
• 15 Pull-Ups

Immediately into;
• 100 Sit-Ups

Immediately into;
3 Rounds:
• 15 DB Bench Press
50/25s
• 15 Pull-Ups

Immediately into;
• 100 Sit-Ups
FRIDAY
THE DAILY D • WEEK 3

10 Rounds:
• 10 TTB
• 10 Alt. DB Lunges
50/35s
* After round 5, switch to
10 Close stance DB front
squats (holding 1 DB
vertically)

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SATURDAY
THE DAILY D • WEEK 3
For Time:
• 100 Single Arm DB
Burpee Hang Power
Snatch 50/35lb
* Switch Arms Every 5 reps
* Every 2min. Run 100m
* Start with the run :)

SUNDAY
THE DAILY D • WEEK 3

DEATH BY 10 Meter
Sprints
* Repeat from week! (see if
you can beat your old score)

Complete (1) 10m Sprint

in 1 minute... Then on
the next minute com-
plete (2) 10m Sprints in
the same min... Then 3
in the next minute... And
so on...

Every minute add one

more 10m sprint until
cant complete required
amount.

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30 DAYS OF DB

WEEK 4

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MONDAY TUESDAY
THE DAILY D • WEEK 4 THE DAILY D • WEEK 4

10min. to get as far as For Quality, but also

possible... moving quick!
3-6-9-12-15....
• DB Squat Clean 10-9-8-7-6-5-4-3-2-1
thruster 35/20s • DB Bent Over Row
* 30 Double Unders Right Arm (50/35)
after each set • DB Bench Press Right
Arm
Rest 3min. • DB Bent Over Row
Left Arm
10min. to get as far as • DB Bench Press Left
possible... Arm
3-6-9-12-15... • Toes to Bar
• Devil Press 35/20s
* 100m Run after each set * You may use a 70/50
if you’re strong at these
movements and you have
it available :)

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 THURSDAY
WEDNESDAY THE DAILY D • WEEK 4

Rest Day
THE DAILY D • WEEK 4

20min. AMRAP:
• 2 Muscle-Ups
• 4 Handstand Push-Ups
• 8 Alt. DB Snatches
50/35lb.
FRIDAY
THE DAILY D • WEEK 4

Choose 1 option below

Option 1: (Advanced)
• Walking Lunges for
400 meters with
25/15lb DBs

Immediately into;
• 400m with bodyweight

Option 2: (Novice) 
• Bodyweight Walking
Lunges for 800 meters

Option 3: (Beginners)
• Bodyweight Walking
Lunges for 400 meters

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SATURDAY
THE DAILY D • WEEK 4

“Annie’s Got A Gun”

For Time:
50-40-30-20-10
• Double Unders
• Sit-Ups
SUNDAY
THE DAILY D • WEEK 4
• DB Power Cleans
Adventure Sundays.
30/20s
Get out of the gym!

Pick one:

Option 1 (Swim Work-

out)
• Swim 50m
Rest the amount of time
it took you to swim that
Swim 100m
Rest the amount of time
it took you to swim that
Swim 150m
Rest the amount of time
it took you to swim that
and repeat all that one
more time. Advanced x
3.

Option 2 (Bike)
• 10-20 Mile Easy Ride
(60-90min.)

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You’re all done!
There’s a few places to go from here. You can decide to try
another volume of this book or you can try a new training style
all together (I have several). Just depends on how you’re feeling
and what goals you have going forward. I highly suggest
however, making your diet your number one priority. If you feel
like you’ve currently plateaued in making changes to your body,
I can almost guarantee that your diet is the culprit. My carb
cycling and keto cycling protocols have changed the bodies of
tens of thousands of people and are undoubtedly my most
popular programs.
If you’d like more information on these guides please visit
gymryan.com/collections/nutrition

Earn Your Carbs Challenge - Which Plan is Right For You? 19

 All contents copyright @ 2019 Gym Ryan, LLC. All rights reserved worldwide. No part of this document
or related files or content may be reproduce or transmitted in any form, by any means (electronic,
photocopying, recording, or otherwise) without the prior written permission of Ryan Fischer The credited
photos are the sole property of Ryan Fischer & Gym Ryan, LLC.

The information contained in this document is solely for general educational and informational purposes
only. The information has been prepared based upon our general educational background and our practical
experience over the past 15+ years. The products and information provided on this website have not been
evaluated by the United States Food and Drug Administration, or any other governmental authority. Gym
Ryan, LLC. is not a physician and the information and products provided are not medical advice and should
not replace medical advice.

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