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Beginner Strongman

Beginner 12 weeks 3 days/week Strongman

Beginner Strongman is a beginner strongman program that runs 12 weeks at 3 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 introduction to strongman training. Three sessions per week built around log press, carries, and loading events. Develops the base strength and movement patterns for implement work.

At a glance

Discipline	Strongman
Experience level	Beginner
Length	12 weeks
Training days	3 per week
Equipment	Log + Yoke + Sandbags + Sled
Loading	RPE and event loading by weight, reps, distance, or time.
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. 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 Beginner Strongman 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 Beginner Strongman

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

Load Beginner Strongman free →