Full Body 3-Day
Every major lift every session — 3 days per week.
3 days a week4 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.
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
These guides describe common programmes for information; they aren't personal prescriptions. VALDA is not affiliated with or endorsed by any programme's author.