Guides
Short, useful, and about the week you actually have.
Eight guides, not eighty. Each one earns its place with a framework, a worked example, a decision tree or a plan you can use tonight. None of them will tell you to crush anything.
Worked example
Can you get stronger training twice a week?
What two sessions can and cannot do, with a twelve-week worked example on BANKED’s own progression rules.
Framework
What is the minimum effective dose of strength training?
Dose as frequency × movements × effort × progression, the floor test, and why the answer is two, not one or five.
Four-week plan
How to restart exercise after a long break
A four-week plan, a soreness decision tree, and the three promises that keep a restart alive.
Decision tree
How to train when work keeps disrupting your schedule
The Tuesday rule, a decision tree for the day, the week and the month, and three chaotic weeks worked through.
Audit
Why fitness streaks fail busy people
Four failure modes named, a five-question audit of your current app, and what to measure instead.
Sessions in full
How to train while travelling
Both hotel-room sessions in full, a packing list of nothing, and the time-zone rule.
Practical plan
Home workouts for people who dislike home workouts
Why they feel like nothing, five fixes, and a furniture-as-kit table.
Comparison
Two full-body sessions versus a traditional split
Frequency per pattern, the missed-session test, and when a split genuinely wins.
These guides describe how BANKED works and why. They are not medical advice, they do not quote studies we have not read carefully, and they do not invent numbers. Where a figure appears it is either a rule from BANKED’s own engine or marked as an illustration.
Read enough? Do the first session.
BANKED turns the ideas in these guides into Session A, fitted to your time and kit. Free, no streaks.