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
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.
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
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
Bring your own copy
VALDA doesn't offer these as programmes to start. Paste or import your copy (Smart Import, part of VALDA Pro) and VALDA recognises it, so your sessions log against the right programme.
Arnold Split
Chest/Back, Shoulders/Arms, Legs — twice per week, golden-era bodybuilding.
6 days a week4 weeksImport your copyPRO
These guides describe common programmes for information; they aren't personal prescriptions. VALDA is not affiliated with or endorsed by any programme's author.