Classic 5x5
Classic 5x5 is a beginner powerlifting 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 beginner powerlifting program in the classic 5x5 mold (StrongLifts / Starting Strength). Three days per week, alternating Workout A (squat, bench, row) and Workout B (squat, overhead press, deadlift), with the squat in every session. Main lifts are prescribed as a percent of your 1RM and climb about 2.5 percent each week for linear progression (deadlift is one top set of 5, everything else is 5x5). Set your training maxes on the PR page first so the percentages load correctly.
At a glance
| Discipline | Powerlifting |
| Experience level | Beginner |
| Length | 12 weeks |
| Training days | 3 per week |
| Equipment | Full power gym |
| Loading | Percentage of 1RM or RPE, resolved live from your training maxes, with automatic progression. |
| 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.
Start Classic 5x5
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Classic 5x5. It is free on iOS, Android, and the web, with your data synced across all three.