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Periodization you can actually see
Updated
A good program waves on purpose: it builds, it backs off, it peaks. Ægir Iron draws that wave for you across the whole block, then lays your logged results right on top, so you can see at a glance whether training is going to plan.
A percentage-based squat block: the plan climbs, drops for the deload, and jumps to a peak single. Week 8 is unlogged, so the performed line stops where the lifter is in the cycle.
Your plan and your performance, on one line
Every serious program is a curve. The dashed line is what was prescribed; the solid line is what you actually hit. Because the two share an axis, a block that is drifting shows itself: an intensification week you kept missing, a peak single that came in light, a deload you accidentally trained through. Percentage-based loads resolve against your training maxes, so the plan reads in real weight, the same numbers you see everywhere else in the app.
By lift, or by whole movement pattern
Chart a single lift, like your competition squat, to follow it week by week. Or switch to a movement pattern and roll up everything at once: Squat, Hinge, Push, Pull, and more. In pattern view the top set still reads the day's heaviest working set, while sets and volume total every movement in the pattern, so "Squat" combines your back squat, front squat, and pause work into one complete answer to both questions: how heavy did the top set go, and how much did the day actually carry?
Every phase, shaded
Each block is drawn as its own band and labeled by its mesocycle phase (Accumulation, Intensification, Realization, Peak), so the shape of the programming reads in a single glance.
Clear by default
Performed reads your heaviest working set, with warm-ups and missed reps excluded, exactly like the rest of Ægir Iron's analytics. Nothing is inflated to make a week look better than it was.
Block or whole cycle
Zoom to one block, or step back to the whole cycle to watch the wave move across accumulation, intensification, and the peak.
Built in, free
It lives right on the Program page, reading the plan you already built and the sessions you already logged. Free for individual lifters, like the rest of the platform.
Five variables, one tap apart
Point the chart at whichever variable your block is really about:
- Load. Effective weight per session, with any percentage-of-1RM programming resolved against your maxes.
- Reps. The prescribed rep target against the reps you logged on your top set.
- RPE. Programmed effort against the effort you actually recorded.
- Sets. Working-set count, prescribed against performed.
- Volume. Total tonnage per session, a useful read on the work an accumulation block asks for. For hypertrophy, the working-set count above is the main measure, and tonnage sits beside it.
Questions
Can I run DUP (daily undulating periodization) in Ægir Iron?
Yes, three ways. The Program Wizard's Scaffolding step has a heavy day and volume day option: on a split that repeats a day, the second session of a lift gets more reps at a lower RPE. (Powerbuilding and the strength sports already alternate a heavy day and a rep day, so the option is not offered there.) The Texas Method is built in, with its volume, light and intensity days. And you can write any day by hand with its own sets, reps, RPE or percentage of your max.
Can I run 5/3/1 off my own training max?
Yes. Wendler 5/3/1, 5/3/1 for Beginners and nSuns 5/3/1 LP are built in and priced off your training maxes. Log the AMRAP top sets and the app reviews each training max from them, proposing an increase when you earned one and holding it when an AMRAP fell short, then reprices the whole plan in one tap.
Which periodization models does Ægir Iron support?
Block, undulating and linear. A multi-block program from the Program Wizard is labelled Accumulation through Realization and its loading follows that arc. Undulation within the week is the heavy day and volume day option. Linear progressions such as GZCLP and StrongLifts 5x5 are built in. This page's chart then shows the plan against what you logged, whichever model you run.