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Training Programs and the Program Wizard
Ægir Iron ships with more than 35 prebuilt programs across 12 sports and disciplines, and a guided wizard that builds a full periodized plan for any of 14 disciplines. Every program is real Cycle / Block / Week / Day structure, not a flat workout list.
You can start three ways. Pick a ready-to-run program from the library below and load it as is. Generate one from scratch with the Program Wizard, answering a few questions about your goal, experience, schedule, and equipment. Or build your own structure by hand and save it as a reusable template. Whichever you choose, the plan logs, charts, and progresses the same way, and a coach can push it to an athlete's account in real time.
Prebuilt programs by sport
Every program below is included for free, for individual lifters and for athletes on a coach's roster. Difficulty tiers run from beginner to advanced, and durations from 4 to 16 weeks. Load one in a couple of taps, then adjust anything you like.
Powerlifting · 4 programs
Olympic Weightlifting · 3 programs
Strongman · 2 programs
General Strength & Hypertrophy · 7 programs
- Starter Dumbbell
- Beginner Full Body
- Barbell Foundations
- Intermediate Full Body
- Upper / Lower Split
- Push Pull Legs Hypertrophy
- Two-Day Minimalist
Calisthenics · 3 programs
Kettlebell · 2 programs
Basketball · 4 programs
- Basketball Strength & Power
- Basketball Athletic Performance
- Basketball Strength (No Olympic Lifts)
- Basketball Training Light
Football · 4 programs
- Football Off-Season Strength & Power
- Football Pre-Season Performance
- Football In-Season Maintenance
- Football Linemen Strength & Mass
Soccer · 2 programs
Volleyball · 2 programs
Running · 3 programs
Mountain Biking · 2 programs
The Program Wizard
Rather start fresh? The wizard asks for your discipline, experience level, days per week, program length, and the equipment you actually own, then writes a complete plan with sets, reps, and either RPE or percentage targets on every exercise. Beginners are kept away from advanced barbell work automatically, and blocks are labeled by mesocycle: Accumulation, Intensification, Realization, and Peak. Powerlifting, Olympic weightlifting, strongman, and calisthenics each get a dedicated step with deeper controls, and the wizard reads the training maxes you already have on file: it pre-selects percentage loading when your maxes cover the main lifts, suggests an emphasis when one lift clearly lags the others, and names any missing max with a one-tap estimate, with every suggestion yours to override.
Powerlifting
- Loading. Train by RPE, or program every main lift as a percentage of 1RM. Percentage targets resolve live from your maxes, so a heavier max re-prices the plan without rebuilding it.
- Competition squat. Low bar or high bar. Beginners are guided to high bar first, with low bar unlocking as experience increases.
- Weak-lift emphasis. Keep all three lifts balanced, or add volume to a lagging squat, bench, or deadlift.
- Meet peak. Turn the final block into a competition peak. Main lifts ramp to heavy singles and doubles, accessories pull back, and the last week tapers into meet day.
Olympic Weightlifting
- Variant. Full squat snatch and clean and jerk, or above-the-knee power variants for lower skill demand and less fatigue. Beginners start with the power variants.
- Loading. RPE, or percentage of 1RM resolved live from your snatch, clean and jerk, and squat maxes.
- Lift emphasis. Add hang and pull derivative volume to whichever competition lift you want to bring up.
- Meet peak. Ramp the classic lifts to heavy singles and taper into competition, using the same peaking engine as powerlifting.
Strongman
- Implements. Train with strongman implements and the log, axle, and yoke headline your pressing, pulling, and carries. Train in a regular gym and the same days are built from barbell and dumbbell stand-ins.
- Contest events. Pick up to three events from your next show and the events day trains them every week, with your first pick as its headline.
- Event emphasis. Add extra volume to overhead work, the deadlift, or moving events.
- Loading and peak. RPE or percentage of 1RM on the headline deadlift and press (timed and distance events always stay effort-based), plus a contest peak that ramps the barbell mains while event volume pulls back.
Calisthenics
- Skills to train. Pick up to three skills (planche, front lever, back lever, handstand, muscle-up, one-arm chin-up, L-sit, pistol squat) and the program adds dedicated practice at a rung matched to your experience, with timed holds prescribed in seconds.
- Strength or skill focus. Keep practice on the dedicated skill day, mix it onto matching days, or open every session with it, practiced fresh.
- Bodyweight by design. Gym equipment never leaks in, while rings, parallettes, and bands count as calisthenics equipment.
Shared across every discipline
- 2 to 6 days a week, and a 4 to 16 week program length.
- Block length you control, with mesocycles auto-labeled Accumulation, Intensification, Realization, and Peak.
- Equipment selection from barbell, trap bar, safety squat bar, dumbbell, kettlebell, machine, cable, band, medicine ball, rings, and parallettes. You only get movements you can load, with bodyweight always available.
- Session volume set to short, standard, or long.
- An optional cardio add-on as a finisher or on dedicated days, at light, moderate, or hard intensity.
- Experience gating that keeps advanced lifts away from beginners.
Auto-progression that re-prices your program
Programs that load by percentage of 1RM advance on their own. Log your AMRAP top sets and Ægir Iron proposes a training-max bump for each lift at the end of a cycle, using a 5/3/1-style rule: hit your target reps and the max steps up by the standard amount, beat it and the bump grows, fall short and it holds. Accept the proposal and a single update re-prices every percentage in the plan. No regenerating, no spreadsheet math. You can advance one lift at a time on the PR page, or the whole cycle at once.