Calgary Barbell 16-Week
16-week block: 8 weeks hypertrophy base, 8 weeks peak.
4 days a week16 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.
Calgary Barbell 8-Week
8-week powerlifting meet peak — accumulation, intensification, taper.
4 days a week9 weeksFree 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
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
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
These guides describe common programmes for information; they aren't personal prescriptions. VALDA is not affiliated with or endorsed by any programme's author.