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Training Programs and the Program Wizard
Ægir Iron ships with more than 70 prebuilt programs across 15 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.
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 30 weeks. Load one in a couple of taps, then adjust anything you like.
Powerlifting · 19 programs
- StrongLifts 5x5
- Powerlifting Foundations
- Classic 5x5
- 5/3/1 for Beginners
- GZCLP
- Texas Method
- GZCL VDIP
- The Rippler
- Wendler 5/3/1
- nSuns 531 LP
- The Juggernaut Method
- Bullmastiff
- Power Matrix
- Intermediate Powerlifting
- Candito 6 Week Strength
- Russian Squat Routine
- Powerlifting Peaking
- Sheiko Prep Cycle
- Smolov
Powerbuilding · 5 programs
Wendler 5/3/1 with Boring But Big and GZCLP are powerbuilding too, and are listed under Powerlifting above.
Olympic Weightlifting · 3 programs
Three more sit on this shelf in the app. The Russian Squat Routine and Smolov are Soviet squat cycles weightlifters run to build the squat, listed under Powerlifting above. Doug Hepburn Powerbuilding is there for the 1953 world weightlifting champion behind it, and is listed under Powerbuilding. None of the three has a snatch or clean and jerk in it.
Strongman · 2 programs
Three barbell programs filed elsewhere also sit on this shelf in the app, as the strength base to run alongside event training: Bullmastiff (Alex Bromley is a strongman), Wendler 5/3/1 and Doug Hepburn Powerbuilding (Hepburn was a strongman as well as a weightlifter). None of them programs the events.
General Strength & Hypertrophy · 15 programs
- r/Fitness Basic Beginner Routine
- All Pro's Simple Beginner Routine
- Starter Dumbbell
- The Dumbbell Stopgap
- Dumbbell PPL
- Metallicdpa's PPL
- Beginner Full Body
- Barbell Foundations
- Intermediate Full Body
- Upper / Lower Split
- Push Pull Legs Hypertrophy
- General Gainz Bodybuilding
- Lyle McDonald's Generic Bulking Routine
- Two-Day Minimalist
- Longevity Strength
Calisthenics · 6 programs
- Recommended Routine
- The Minimalist Routine
- Floor and Table Foundations
- Beginner Calisthenics
- Intermediate Calisthenics
- Advanced Calisthenics
Kettlebell · 2 programs
Basketball · 5 programs
- Basketball Strength & Power
- Basketball Athletic Performance
- Basketball Strength (No Olympic Lifts)
- Basketball Training Light
- In-Season Athletic Program
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
Wrestling · 4 programs
- Wrestling Off-Season Strength & Power
- Wrestling Pre-Season Power
- Wrestling In-Season Maintenance
- Wrestling Post-Season Restoration
Mobility · 4 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
Percentage programs can advance their training maxes at the end of each cycle. Ægir Iron proposes a new max for each lift from the AMRAP reps or RPE you logged, using its own rule (plus the published rule for Juggernaut and VDIP), and nothing changes until you accept. 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.