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
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 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
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
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
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
These guides describe common programmes for information; they aren't personal prescriptions. VALDA is not affiliated with or endorsed by any programme's author.