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
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.
GZCLP
Four workouts, three tiers each — T1 primary compound, T2 secondary compound, T3 accessory work.
3–4 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
These guides describe common programmes for information; they aren't personal prescriptions. VALDA is not affiliated with or endorsed by any programme's author.