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 (after StrongLifts 5x5). 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 PRs tab (under Progress) 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 your saved maxes on the main lifts, resolved live from those 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. It runs as one 12-week block. Main lifts are priced as a percentage of your saved maxes and resolve live, so a heavier max reprices the plan without a rebuild. 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 and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Classic 5x5 from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.