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 Powerlifting Cycle
Squat, bench and deadlift every session, three sessions a week — four weeks of volume, then four weeks of peaking.
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
Calgary Barbell 16-Week Peak
16-week block: 8 weeks hypertrophy base, 8 weeks peak.
intermediatepowerlifting4 days/week, ~75-90 min/session16 weeks
Calgary Barbell 8-Week Peak
8-week powerlifting meet peak — accumulation, intensification, taper.
intermediatepowerlifting4 days/week, ~75-90 min/session9 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/session2 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 — the same four sessions every week, 6×6 through 10×3.
intermediatepowerlifting4 days/week, ~60 min/session3 weeks
High-Frequency Squat Peak
Three loading weeks of four squat sessions, then a max test — the specialisation block with a reputation.
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)
The original nSuns — nine working sets per primary lift, with the 95% AMRAP driving a weekly training-max bump.
intermediatestrength4 days/week, ~75-90 min/session1 weeks
nSuns 5/3/1 (5-Day)
The four-day template plus a dedicated overhead press 5/3/1 day.
intermediatestrength5 days/week, ~75-90 min/session1 weeks
nSuns 5/3/1 (6-Day, Squat Focus)
The five-day template plus a squat accumulation day. The squat-specific variant, not the deadlift one.
advancedstrength6 days/week, ~75-90 min/session1 weeks
Power & Hypertrophy Specialisation (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 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
r/bodyweightfitness Recommended Routine
The community-standard beginner calisthenics routine — 3 pairs, a core triplet, 3 days a week.
novicegeneral3 days/week, ~60 min/session
Reddit PPL
The r/Fitness six-day push/pull/legs routine — heavy compound openers with AMRAP top sets, then hypertrophy accessories.
intermediatehypertrophy6 days/week, ~60-90 min/session1 weeks
Reddit PPL — CoolCicada
Six-day push/pull/legs from three repeated sessions — three barbell presses on push day, straight sets throughout.
intermediatehypertrophy6 days/week, ~60-90 min/session1 weeks
Tier-Based Linear Progression
Four workouts, three tiers each — T1 primary compound, T2 secondary compound, T3 accessory work.
novicestrength3-4 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