Training Methods
Proven training patterns VALDA supports end-to-end. Pick one, enrol in seconds, and VALDA handles the weekly structure, starting weights, and progression for you.
20-Rep Squat Programme
One brutal set of 20 breathing squats per session — a pre-war squat-specialisation tradition for size and strength.
intermediatehypertrophy3 days/week, ~60 min/session6 weeks
3×3 Concurrent Periodisation
Three-week waves of squat, bench, and deadlift performed three times weekly — concurrent intensity on all three lifts.
intermediatepowerlifting3 days/week, ~90 min/session8 weeks
5-Day Body-Part Split
One muscle per day — classic bodybuilding structure.
intermediatehypertrophy5 days/week, ~60-75 min/session4 weeks
5/3/1 First Set Last
Percentage-wave main work plus a back-off block at the first working set weight.
intermediatestrength4 days/week, ~60 min/session4 weeks
5/3/1 Percentage Waves
Four-week wave of percentages of training max with AMRAP top sets, then a deload.
intermediatestrength4 days/week, ~45-60 min/session4 weeks
5/3/1 Second Set Last
Percentage-wave main work plus a back-off block at the middle working set weight.
intermediatestrength4 days/week, ~60-75 min/session4 weeks
Bodyweight Foundation
Zero-equipment 3-day full-body routine — beginner calisthenics progression.
novicegeneral3 days/week, ~45-60 min/session12 weeks
Conjugate Method
Max-effort / dynamic-effort rotation — heavy singles on a rotated lift variation, speed work with accommodating resistance.
advancedpowerlifting4 days/week, ~75-120 min/session3 weeks
Double-Progression LP
Double-progression novice LP — AMRAP the last working set, add weight when you beat the target rep count.
novicestrength3 days/week, ~45 min/session1 weeks
Full Body 3-Day
Every major lift every session — 3 days per week.
novicegeneral3 days/week, ~60-75 min/session4 weeks
High-Frequency Peak (Light)
Three-week single-lift specialisation — four sessions per week, percentages climbing 70% to 80%.
intermediatepowerlifting4 days/week, ~60 min/session3 weeks
High-Frequency Squat Peak
Four-week squat-specialisation block — four heavy squat sessions per week, percentages climbing 70% to 85% of max.
advancedpowerlifting4 days/week, ~60-90 min/session4 weeks
Linear 5×5 Progression
Three compound lifts, five sets of five, add weight every session.
novicestrength3 days/week, ~45-60 min/session1 weeks
Novice Linear Progression (3-Lift)
Classic three-lift novice linear progression. Add weight every session.
novicestrength3 days/week, ~45-60 min/session1 weeks
nSuns 5/3/1 (4-Day)
Community-developed high-volume 5/3/1-family variant — eight working sets per main lift with AMRAP-driven progression.
intermediatestrength4 days/week, ~75-90 min/session1 weeks
nSuns 5/3/1 (5-Day)
High-volume 5/3/1-family variant extended to five sessions per week.
intermediatestrength5 days/week, ~75-90 min/session1 weeks
nSuns 5/3/1 (6-Day)
High-volume 5/3/1-family variant extended to six sessions per week.
intermediatestrength6 days/week, ~75-90 min/session1 weeks
Power + Hypertrophy 5-Day
Five-day expansion of the power + hypertrophy upper/lower split with an added arm day.
intermediatehypertrophy5 days/week, ~60-75 min/session1 weeks
Power + Hypertrophy Adaptive 5-Day
Two power days (low reps, heavy) followed by three hypertrophy days (moderate reps, body-part focus).
intermediatehypertrophy5 days/week, ~75-90 min/session1 weeks
Power + Hypertrophy Upper/Lower
Four-day upper/lower split — strength-focused days paired with hypertrophy-focused days.
intermediatehypertrophy4 days/week, ~60-75 min/session1 weeks
Reddit PPL
Community six-day push/pull/legs split — strength-focused compound lifts with accessory hypertrophy work.
intermediatehypertrophy6 days/week, ~60-75 min/session1 weeks
Reddit PPL — CoolCicada
Higher-volume Reddit PPL variant with more accessory work per muscle group.
intermediatehypertrophy6 days/week, ~75-90 min/session1 weeks
Reddit PPL — DLTBB
Heritage bodybuilding-focused PPL — 8-12 reps everywhere, no linear compound progression.
intermediatehypertrophy6 days/week, ~75-90 min/session1 weeks
Tier-Based Linear Progression (3-Day)
Condensed GZCLP — three sessions a week that alternate which lifts lead across a two-week cycle.
novicestrength3 days/week, ~45-60 min/session2 weeks
Tier-Based Linear Progression (4-Day)
Three-tier session structure — T1 primary compound, T2 secondary compound, T3 accessory work.
novicestrength4 days/week, ~45-60 min/session1 weeks
Upper/Lower 4-Day Split
4 sessions per week — each half of the body hit twice.
intermediatehypertrophy4 days/week, ~60-75 min/session4 weeks
Volume/Intensity Weekly Split
Three-day weekly intermediate split — volume day, light day, intensity day.
intermediatestrength3 days/week, ~75-90 min/session12 weeks
Weekly Ramping 5×5
Intermediate 5×5 with a weekly volume / light / intensity split.
intermediatestrength3 days/week, ~60-75 min/session12 weeks