GYMDONE Blog

Workout tips, fitness guides & training plans

Practical strength training guides, clear workout examples and advice for building a consistent fitness routine.

Articles: 55

One Dumbbell Workout: A 3-Day Full-Body Plan at Home

One Dumbbell Workout: A 3-Day Full-Body Plan at Home

Calisthenics Workout Plan: 4 Weeks Toward Pull-Ups and Dips

Calisthenics Workout Plan: 4 Weeks Toward Pull-Ups and Dips

Weight Loss Workout Plan: A Weekly Schedule for the Gym or Home

Weight Loss Workout Plan: A Weekly Schedule for the Gym or Home

First Time at the Gym: What to Bring, What to Do and a 45-Minute Plan

First Time at the Gym: What to Bring, What to Do and a 45-Minute Plan

Chest Workout: The Best Chest Exercises and a Twice-a-Week Plan

Chest Workout: The Best Chest Exercises and a Twice-a-Week Plan

How to Build Muscle at Home: What Works and a 4-Day Plan

How to Build Muscle at Home: What Works and a 4-Day Plan

Body Recomposition: How to Lose Fat and Build Muscle at the Same Time

Body Recomposition: How to Lose Fat and Build Muscle at the Same Time

Workout Plan Template: How to Make Your Own in 6 Steps

Workout Plan Template: How to Make Your Own in 6 Steps

Best Workout Tracker App: How to Choose and 4 Apps Compared

Best Workout Tracker App: How to Choose and 4 Apps Compared

Home Gym Workout: What to Buy and a 3-Day Plan

Home Gym Workout: What to Buy and a 3-Day Plan

Dumbbell Exercises: 21 Best Moves for Every Muscle

Dumbbell Exercises: 21 Best Moves for Every Muscle

Muscle-Building Workout Plan: A 4-Day Hypertrophy Program

Muscle-Building Workout Plan: A 4-Day Hypertrophy Program

Strong App Alternative: Free vs PRO Limits and When to Switch

Strong App Alternative: Free vs PRO Limits and When to Switch

Fitbod Alternatives: Cheaper and Free Options Compared

Fitbod Alternatives: Cheaper and Free Options Compared

Hevy Alternative: How Hevy Compares and When to Switch

Hevy Alternative: How Hevy Compares and When to Switch

Muscle Groups: The Major Muscles and the Best Exercises for Each

Muscle Groups: The Major Muscles and the Best Exercises for Each

Back Workout: The Best Back Exercises and a Twice-a-Week Plan

Back Workout: The Best Back Exercises and a Twice-a-Week Plan

Gym Machine Workout: Which Machines to Use and a Full-Body Plan

Gym Machine Workout: Which Machines to Use and a Full-Body Plan

Ab Workout: The Best Core Exercises and a Weekly Plan

Ab Workout: The Best Core Exercises and a Weekly Plan

Glute Workout: The Best Exercises and a 2-Day Plan

Glute Workout: The Best Exercises and a 2-Day Plan

Calisthenics for Beginners: Progressions and a 3-Day Routine

Calisthenics for Beginners: Progressions and a 3-Day Routine

Strength Training for Fat Loss: How to Lose Fat and Keep Your Muscle

Strength Training for Fat Loss: How to Lose Fat and Keep Your Muscle

Bodyweight Workout at Home: A Full-Body Plan With No Equipment

Bodyweight Workout at Home: A Full-Body Plan With No Equipment

Losing Lower Belly Fat: What Exercise Can Actually Do

Losing Lower Belly Fat: What Exercise Can Actually Do

Do You Need to Work Out Every Day?

Do You Need to Work Out Every Day?

How Long Should a Workout Last?

How Long Should a Workout Last?

How to Build Lean Muscle Mass

How to Build Lean Muscle Mass

How Much Weight Should You Lift?

How Much Weight Should You Lift?

What Training Helps with Weight Management?

What Training Helps with Weight Management?

How Often Should You Take a Rest Day?

How Often Should You Take a Rest Day?

Do You Need to Burn 1,000 Calories a Day?

Do You Need to Burn 1,000 Calories a Day?

Push, Pull, Legs: How to Organise Your Workout

Push, Pull, Legs: How to Organise Your Workout

What Are Drop Sets, and When Should You Use Them?

What Are Drop Sets, and When Should You Use Them?

How to Choose a Workout App as a Beginner

How to Choose a Workout App as a Beginner

How GYMDONE Calculates Your Strength Level

How GYMDONE Calculates Your Strength Level

Beginner Gym Workout Plan: Your First Four Weeks

Beginner Gym Workout Plan: Your First Four Weeks

Full-Body Workout 3 Days a Week: A Practical A/B Plan

Full-Body Workout 3 Days a Week: A Practical A/B Plan

Upper/Lower Workout Split: A Flexible Four-Day Example

Upper/Lower Workout Split: A Flexible Four-Day Example

Dumbbell Workout at Home: A Simple Full-Body Routine

Dumbbell Workout at Home: A Simple Full-Body Routine

Progressive Overload: How to Progress Without Rushing

Progressive Overload: How to Progress Without Rushing

Sets and Reps for Muscle Growth: A Practical Starting Point

Sets and Reps for Muscle Growth: A Practical Starting Point

Rest Between Sets: How Long Should You Wait?

Rest Between Sets: How Long Should You Wait?

Workout Log Guide: What to Record and How to Use It

Workout Log Guide: What to Record and How to Use It

RPE vs RIR: A Simple Guide to Lifting Effort

RPE vs RIR: A Simple Guide to Lifting Effort

Warm-Up Before Lifting: A Simple, Exercise-Specific Routine

Warm-Up Before Lifting: A Simple, Exercise-Specific Routine

Deload Week: When and How to Make Training Easier

Deload Week: When and How to Make Training Easier

Strength Training for Women: A Practical Starting Plan

Strength Training for Women: A Practical Starting Plan

Cardio Before or After Weights? Choose by Your Priority

Cardio Before or After Weights? Choose by Your Priority

How to Break a Strength Plateau: Check Before Adding More

How to Break a Strength Plateau: Check Before Adding More

How to Estimate Your One-Rep Max Without a Maximal Test

How to Estimate Your One-Rep Max Without a Maximal Test

Compound vs Isolation Exercises: How to Combine Them

Compound vs Isolation Exercises: How to Combine Them

Training Volume per Muscle: Count Sets Without Guesswork

Training Volume per Muscle: Count Sets Without Guesswork

Protein for Muscle Growth: A Practical Food-First Guide

Protein for Muscle Growth: A Practical Food-First Guide

Returning to the Gym After a Break: Start with a Baseline

Returning to the Gym After a Break: Start with a Baseline

How to Build a Workout Habit That Fits Your Life

How to Build a Workout Habit That Fits Your Life