Speediance Journal
Workout Programming and Structure
Training guides, product insights, and practical ideas for building a smarter strength routine at home.
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No Pull-Up Bar: Audit the Pulling Gap in a Home Bodyweight Plan
A practical audit of the pulling slot in a bodyweight plan without a pull-up bar, with a worked week and guidance on substituting, concentrating, labeling gaps, or changing...
Workout Program Checkpoints: What to Review Across a Training Block
A practical guide to placing review checkpoints in a training block, what to log, and how to turn the log into a continue, adjust, deload or transition decision.
Beginner Powerlifting Plan: Main-Lift Practice and Supporting Work
A three-day beginner powerlifting plan that prioritizes squat, bench and deadlift practice, with a filter for supporting work, checked set arithmetic, progression rules and a log.
Powerbuilding: Balance Main Lifts and Hypertrophy Work
A budgeting method for powerbuilding: protect a few heavy main-lift sets, spend the rest on recoverable accessory volume, and adjust with a trim, hold or add rule.
How to Build a 3-Day Beginner Strength Routine Without Overtraining
A conservative three-day full-body strength plan for beginners, including exercise options, starting volume, progression rules, and a recovery traffic light to prevent overtraining.
