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Barbell Foundations

Intermediate 12 weeks 4 days/week General Strength & Hypertrophy

Barbell Foundations is an intermediate general strength program that runs 12 weeks at 4 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.

What this program is

A 12-week intermediate program built around the four big barbell lifts. Four sessions per week with a squat/bench/deadlift/press focus. Progressive blocks from volume to strength.

At a glance

Discipline	General Strength & Hypertrophy
Experience level	Intermediate
Length	12 weeks
Training days	4 per week
Equipment	Barbell + Dumbbells + Cables + Machines
Loading	Percentage of 1RM or RPE, resolved live from your training maxes.
Price	Free for individual lifters and rostered athletes

Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.

How it works in Ægir Iron

Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 12 weeks. Main lifts can run as a percentage of your training max, which resolves live from your maxes, so a heavier max reprices the plan without a rebuild. Log your AMRAP top sets and the app proposes a training-max bump at the end of each cycle, then reprices every percentage in one tap. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.

Load Barbell Foundations as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Start Barbell Foundations

Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Barbell Foundations. It is free on iOS, Android, and the web, with your data synced across all three.

Load Barbell Foundations free →