20-Rep Squat Programme
One brutal set of 20 breathing squats per session — a pre-war squat-specialisation tradition for size and strength.
3 days a week6 weeksFree to start
Programmes
Training programmes
Guides to 30 common training programmes, from first barbell programmes to powerlifting peaks. Each guide covers who the programme is for, its weekly structure and how progression works. 29 of them are in VALDA's programme library, ready to start; VALDA recognises the other 1 when you import your own copy (Smart Import, part of VALDA Pro).
In the programme library
Start one of these and VALDA sets up the sessions and starting weights, then applies the progression rules of its version as you train. Where VALDA's version differs from the original, the guide says so.
5/3/1
Four-week wave of percentages of training max with AMRAP top sets, then a deload.
4 days a week4 weeksFree to start
5/3/1 FSL
Percentage-wave main work plus a back-off block at the first working set weight.
4 days a week4 weeksFree to start
5/3/1 SSL
Percentage-wave main work plus a back-off block at the middle working set weight.
4 days a week4 weeksFree to start
Bro Split
One muscle per day — classic bodybuilding structure.
5 days a week4 weeksFree to start
Calgary Barbell 16-Week
16-week block: 8 weeks hypertrophy base, 8 weeks peak.
4 days a week16 weeksFree to start
Calgary Barbell 8-Week
8-week powerlifting meet peak — accumulation, intensification, taper.
4 days a week9 weeksFree to start
Full Body 3-Day
Every major lift every session — 3 days per week.
3 days a week4 weeksFree to start
Greyskull LP
Double-progression novice LP — AMRAP the last working set, add weight when you beat the target rep count.
3 days a week2 weeksFree to start
GZCLP
Four workouts, three tiers each — T1 primary compound, T2 secondary compound, T3 accessory work.
3–4 days a weekFree to start
Korte 3×3
Squat, bench and deadlift every session, three sessions a week — four weeks of volume, then four weeks of peaking.
3 days a week8 weeksFree to start
Madcow 5×5
Intermediate 5×5 with a weekly volume / light / intensity split.
3 days a week12 weeksFree to start
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.
4 days a weekFree to start
nSuns 5/3/1 5-Day
The four-day template plus a dedicated overhead press 5/3/1 day.
5 days a weekFree to start
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.
6 days a weekFree to start
PHAT
Two power days (low reps, heavy) followed by three hypertrophy days (moderate reps, body-part focus).
5 days a weekFree to start
PHUL
Four-day upper/lower split — strength-focused days paired with hypertrophy-focused days.
4 days a weekFree to start
PHUL 5-Day
Five-day expansion of the power + hypertrophy upper/lower split with an added arm day.
5 days a weekFree to start
r/bodyweightfitness Recommended Routine
The community-standard beginner calisthenics routine — 3 pairs, a core triplet, 3 days a week.
3 days a weekFree to start
Reddit PPL — CoolCicada
Six-day push/pull/legs from three repeated sessions — three barbell presses on push day, straight sets throughout.
6 days a weekFree to start
Reddit PPL — Metallicadpa
The r/Fitness six-day push/pull/legs routine — heavy compound openers with AMRAP top sets, then hypertrophy accessories.
6 days a weekFree to start
Smolov Base Mesocycle
Three loading weeks of four squat sessions, then a max test — the specialisation block with a reputation.
4 days a week4 weeksFree to start
Smolov Jr
Three-week single-lift specialisation — the same four sessions every week, 6×6 through 10×3.
4 days a week3 weeksFree to start
Starting Strength
Classic three-lift novice linear progression. Add weight every session.
3 days a weekFree to start
StrongLifts 5×5
Three compound lifts, five sets of five, add weight every session.
3 days a weekFree to start
Texas Method
Three-day weekly intermediate split — volume day, light day, intensity day.
3 days a week12 weeksFree to start
Upper/Lower 4-Day Split
4 sessions per week — each half of the body hit twice.
4 days a week4 weeksFree to start
VALDA Power + Hypertrophy Adaptive 5-Day
Two power days (low reps, heavy) followed by three hypertrophy days (moderate reps, body-part focus).
5 days a weekFree to start
Westside Conjugate Method
Max-effort / dynamic-effort rotation — heavy singles on a rotated lift variation, speed work with accommodating resistance.
4 days a week3 weeksFree to start
Bring your own copy
VALDA doesn't offer these as programmes to start. Paste or import your copy (Smart Import, part of VALDA Pro) and VALDA recognises it, so your sessions log against the right programme.
Arnold Split
Chest/Back, Shoulders/Arms, Legs — twice per week, golden-era bodybuilding.
6 days a week4 weeksImport your copyPRO
These guides describe common programmes for information; they aren't personal prescriptions. VALDA is not affiliated with or endorsed by any programme's author.