30

DAYS
OF
DUMBBELLS
EFFECTIVE AND EFFICIENT WORKOUTS
WITH JUST DUMBBELLS, A PULL-UP BAR AND A JUMP ROPE
*Easily substituted for kettlebells

VOLUME 2
 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
2
30 DAYS OF DB

WEEK 1

3
 TUESDAY
THE DAILY D • WEEK 1
10min. AMRAP: 
(Leg + Butt Section)
• 10 Alt. DB Lunges
45/30s
• 10 DB Hip Thrusts
(Just need 1 DB on
your lap)

MONDAY Rest 3min.

THE DAILY D • WEEK 1
For Time: 12min.to get as far as
10-9-8-7-6-5-4-3-2-1 possible...
• 200m Run • 20 Single Arm DB
• Devil Press 45/30s • Swings 45/30lb
• 10 Toes-To-Bar
* Switch Arms Every 10
Reps on the Swings

WEDNESDAY
THE DAILY D • WEEK 1
For Time:
50-40-30-20-10
• DB Hang Snatch
50/35lb
• Double Unders
• Sit-Ups (with feet
anchored on DB)

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THURSDAY
THE DAILY D • WEEK 1

Rest Day

FRIDAY
THE DAILY D • WEEK 1
10min. EMOM: (both in
the same min.)
• 8 DB Push Press
50/35s
• 8 Pull-Ups

Rest 2min.

10min. EMOM: (both in

the same min.)
• 8 DB Front Squats
50/35s
• 8 Burpees

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SATURDAY
THE DAILY D • WEEK 1
10 Rounds:
DB Floor Press to failure
Immediately into;
200m Run or 50 Double
Unders
Rest 30sec.  After Each
Round

Optional Extra Credit:

• DB Bent Over Row
Ladder
10-9-8-7-6-5-4-3-2-1
reps on each arm with
no rest in between.

So, 10 reps on the right

arm, 10 reps on the left
arm, and then nine on
each arm and then eight
on each arm, and so on.
Focus and get a form
and not speed. Pause at
the bottom and the top
of each rep  focusing on
lat engagement

* 50/35s+ for the weight

* It’s inevitable that you’re
going to go significantly
down in reps  each round
but that’s a good thing.
Because you don’t want to
do so many that you literally
can’t move tomorrow :)

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SUNDAY
THE DAILY D • WEEK 1
Find some hills today
and do your Hill Sprints!

Something that lets you

sprint for about 20sec.
at a decent incline.

2-3min. Recovery walk

back to starting point
and repeat for 6-8 Sets.

RUN HARD!

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30 DAYS OF DB

WEEK 2

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MONDAY
THE DAILY D • WEEK 2
20min. AMRAP:
• 5 Pull-Ups
• 10 Dips
• 15 Air Squats

* Every other round

complete 5 DB Snatch on
each arm INSTEAD of the
pull-ups.

TUESDAY
THE DAILY D • WEEK 2
10min. to get as far as
possible...
3-6-9-12-15-18-21-24
• DB Push Press 50/35s
• Toes-To-Bar

Rest 5min.

10min. AMRAP:
• 10 Sit-Ups (feet
anchored on DB)
• 10 Reverse Sit-Ups
• 10 Russian twist with
same DB (Left + Right
=1 rep)

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WEDNESDAY
THE DAILY D • WEEK 2 THURSDAY
For Time: THE DAILY D • WEEK 2
• 50 DB Front Squats
• 50 Alt. DB Lunges Rest Day
• 50 DB Deadlifts
• 50 DB Hip Thrusts

* Every minute on the

minute complete 4 Burpees.
Start with burpees.

FRIDAY
THE DAILY D • WEEK 2
Not gunna lie... This is
gunna be rough...

2 Rounds For Time:

• 400m Farmer Carry
with (2) 45/30lb DBs
• 100 Double Unders
• 400m Overhead
Farmer Carry with (1)
45/30lb DB (200m on
each arm)
• 100 Double Unders

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SATURDAY
THE DAILY D • WEEK 2
For Quality and Time:
• 30 DB Bench Press
(right arm only)
• 30 DB Bent Over Row
(left arm only)
• 30 DB Bench Press
(left arm only)
• 30 DB Bent Over Row
(right arm only)
* Must finish all 30 before
moving on

Immediately into;
800m Run

Immediately into;
SUNDAY
THE DAILY D • WEEK 2
• 30 DB Bench Press
(right arm only) Adventure Sundays :)
• 30 DB Bent Over Row
(left arm only) Spend 60min. either
• 30 DB Bench Press running, biking, swim-
(left arm only) ming, or activity of
• 30 DB Bent Over Row your choice.
(right arm only)
* Must finish all 30 before Extra Credit: Go HARD
moving on for 1min. every 5min.

Immediately into;
800m Run

11
30 DAYS OF DB

WEEK 3

12
MONDAY
THE DAILY D • WEEK 3

For Time:
100 DB Thrusters 50/35s
* 5 Burpees EMOM

TUESDAY
* Start with Burpees

THE DAILY D • WEEK 3

4min. AMRAP:
• 400m Run
• 15 Toes-To-Bar
• Max DB Deadlifts
70/50s+ in remaining
time

Rest 1min.

Repeat for 5 Rounds

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WEDNESDAY
THE DAILY D • WEEK 3
0-3min.
• 100 Double Unders

3-8min.
5min. AMRAP:
• 10 DB Floor or Bench
Press 50/25s+
• 10 Pull-Ups

9-12min.
• 100 Double Unders

12-17min.
5min. AMRAP:
• 10 DB Floor or Bench
Press 50/25s+
• 10 Pull-Ups

18-21min.
• 100 Double Unders

THURSDAY
THE DAILY D • WEEK 3

Rest Day

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FRIDAY
THE DAILY D • WEEK 3
For time:
22-16-10
• DB Front Squats
45/30s
• Burpees
* Run 200m After Each Set

Immediately into;
22-16-10
• DB Lunges 45/30s
HSPUs
* Run 200m After Each Set

15
SATURDAY
THE DAILY D • WEEK 3
20 minutes to get as
far as possible...
50-40-30-20-10
• Double unders
• Sit-ups

Immediately into;
10-20-30-40-50
• Alt. DB Snatches
45/30lb
• Pull-ups SUNDAY
THE DAILY D • WEEK 3
Can you finish this Adventure Sundays :)
one?!
Run an easy 5k

or if you haven’t been

“on it all week”...

Run the 5k HARD or Jog

a 5K with a weighted
vest.

16
30 DAYS OF DB

WEEK 4

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MONDAY
THE DAILY D • WEEK 4
“Fight Gone Bad with
DBs”

3 Rounds, For Total

Reps in 17 minute:

• 1 minute DB Goblet
Squats
• 1 minute DB Sumo
Deadlift High-Pulls 1
minute Box Jumps
(20 in)
• 1 minute DB Push
Press (alternate
whenever)
• 1 minute of 10m
Shuttle Sprints

1 minute Rest

Perform 1 minute of
work at each of the 5
stations. Move
immediately to the
next station after 1
minute. The clock
does not reset or stop
between exercises.
One-minute break is
allowed before
repeating each round.
One point is given for
each rep,

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TUESDAY WEDNESDAY
THE DAILY D • WEEK 4 THE DAILY D • WEEK 4
20min. running clock... For Time:
• Max DB Floor Press • 10 DB Hang Snatch
45/25s+ (right arm) 50/35lb
• 10 DB Hang Snatch
Immediately into; (left arm)
• Max Pull-Ups • 10 DB Burpee
Deadlifts with (2) DBs
Immediately into; (same weight)
• 400m Run
... Then 9 of all that
Immediately back to ... Then 8
the bench press and ... All the way down to 1.
repeat...

* If you can, do strict

pull-ups. If you ever see a
(+) sign it just means
whatever you can handle.
Some of you can prob use
70s on these, so I just try to
shoot for the mid-ground
number.
THURSDAY
THE DAILY D • WEEK 4

Rest Day

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FRIDAY
THE DAILY D • WEEK 4
“Beat the Cards
Dumbbell Challenge”

(45/30)
• Hearts – Push Press
• Spades – Reverse
Lunge
• Clubs – Single Arm
Renegade Rows
• Diamonds – Goblet
Squat (with 1 DB)
• Jack – DB Power
Cleans x 10
• Queen – Snatch x 10
each arm Instructions:
• King – One Handed A fun way to randomize your
Swings x 10 each arm workout and keep them
• Ace – Turkish Get Up x interesting.
1 each arm Remove all the numbered cards
• Joker (optional) – 1 from 2-5. Next shuffle the deck
Minute Rest and turn over the top card.
Depending on the number and
suit you will perform that
exercise for a certain amount
of reps. Work your way through
the full deck of cards as quickly
as possible

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SATURDAY
THE DAILY D • WEEK 4
The worst 1.5 mile run
ever...
• 800m run with (2)
50/35lb DBs

Immediately into;
• 800m run with (1)
50/35lb DB

Immediately into;
800m run with no DBs

* Try to go as hard as you

can on ALL 3 sections.
There is NO REST
SUNDAY
THE DAILY D • WEEK 4
between runs.
* You may hold the DBs Adventure Sundays.
anyhow you like. Get outside!

Pick one:
1.) 30-60min. Swim
2.) 60-90min. Bike Ride
3.) 2 Hour Walk or Hike

We usually do intervals,
but I want this weekend
to be chill. Yesterday
was a hard one if you
really went for it.

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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? 22

 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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