Power + Hypertrophy Adaptive 5-Day

A five-day programme that combines two heavy power days with three body-part-focused hypertrophy days. The power days drive strength on compound lifts in the 3-5 rep range. The hypertrophy days then hit the same muscle groups a second time in the same week with 8-15 rep volume work — two stimuli per muscle group, each tuned to a different adaptation.

Intermediate lifters who want size as their primary outcome but still want their compound strength to climb. Best when you can train five days a week and recover from both heavy low-rep work and higher-rep volume across the same muscle groups within seven days.

Day 1 (Upper Power): bench, shoulder press, rows, pulls — 3-5 rep range on the main lifts. Day 2 (Lower Power): squat, deadlift variations, leg work — 3-5 reps. Day 3 (Back + Shoulders Hypertrophy): moderate reps, high volume. Day 4 (Lower Hypertrophy): quads / hamstrings / calves — 8-15 reps. Day 5 (Chest + Arms Hypertrophy): pressing, curls, triceps — 8-15 reps.

Every lift here progresses the same way: hold the same weight for two sessions of that day and VALDA offers you the next step up. The step is 5 kg on the squat, the deadlift and the Romanian deadlift, and 2.5 kg on everything else — the leg press, leg curl and calf raise included. The Romanian deadlift is on that heavier list wherever it appears, Day 4 included, because it is a loaded barbell hinge like the other two. Every set in this programme prescribes a fixed rep count rather than a range, on the hypertrophy days as much as the power days, so there is no top of a range to reach first; the weight standing still is the whole trigger. VALDA suggests the step; you decide whether to take it, and you can set a different rate on any lift in programme management. This is our programme, so those kilos are ours — halve them when progress slows, or drop a stalled lift 10% and ramp back, both by hand.

This is a VALDA-authored programme. We wrote it — the day split, the exercise selection and the progression rules are ours, not an adaptation of anyone else's published routine. The two-power-days-then-three-hypertrophy-days shape is a common one in the training world and the general idea is not original to us, but no external author is being credited here because none is owed.