Programme · Intermediate · 5 days a week
VALDA Power + Hypertrophy Adaptive 5-Day
VALDA Power + Hypertrophy Adaptive 5-Day is a common intermediate muscle-building programme. Two power days (low reps, heavy) followed by three hypertrophy days (moderate reps, body-part focus). VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set.
Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “Power + Hypertrophy Adaptive 5-Day”.
Is VALDA Power + Hypertrophy Adaptive 5-Day for you?
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.
At a glance
- Level
- Intermediate
- Goal
- Muscle size
- Time
- 5 days a week, ~75–90 min a session
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.
5 sessions
| Session | Exercises |
|---|---|
| Upper Power |
|
| Lower Power |
|
| Back + Shoulders Hypertrophy |
|
| Lower Hypertrophy |
|
| Chest + Arms Hypertrophy |
|
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.
How the weights move
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.
VALDA Power + Hypertrophy Adaptive 5-Day, with the maths done
- Sessions set up from the programme, ready to log
- Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
- Weight added when you complete every working set
- A lift trained two ways in the week, heavier on one day and lighter on another, keeps a separate weight for each
- A missed session holds the weight; 3 misses in a row bring it down 10%
- Log sets from your phone, Apple Watch or Wear OS watch
VALDA Power + Hypertrophy Adaptive 5-Day questions
Who is VALDA Power + Hypertrophy Adaptive 5-Day for?
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.
How many days a week is VALDA Power + Hypertrophy Adaptive 5-Day?
As VALDA runs it: 5 days a week, ~75–90 min a session.
How does progression work on VALDA Power + Hypertrophy Adaptive 5-Day?
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.
Can I run VALDA Power + Hypertrophy Adaptive 5-Day in VALDA?
Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.
Where VALDA Power + Hypertrophy Adaptive 5-Day comes from
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.
This page describes a common training programme for information. It isn't a personal prescription.