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Beginner Weightlifting

Beginner 12 weeks 3 days/week Olympic Weightlifting

Beginner Weightlifting is a beginner Olympic weightlifting 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 Olympic-style lifting. Three sessions per week progressing from hang power variations to full power lifts. Builds positions and timing before adding weight.

At a glance

Discipline	Olympic Weightlifting
Experience level	Beginner
Length	12 weeks
Training days	3 per week
Equipment	Barbell + Platform
Loading	Percentage of 1RM or RPE on the classic lifts, resolved live from your 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 Beginner Weightlifting 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 Weightlifting

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

Load Beginner Weightlifting free →