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Football Linemen Strength & Mass
Football Linemen Strength & Mass is an intermediate football program that runs 10 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 10-week strength + mass program tuned for offensive and defensive linemen. Four sessions per week of heavy bilateral compounds, loaded carries (farmers, suitcase, sled), and accessory volume. Builds the size and bracing strength linemen need for the trenches.
At a glance
| Discipline | Football |
| Experience level | Intermediate |
| Length | 10 weeks |
| Training days | 4 per week |
| Equipment | Barbell + Dumbbells + Sled + Yoke or Farmers |
| Loading | RPE targets per block, with power and conditioning work. |
| 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. The 10 weeks are grouped into 3 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. 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 Football Linemen Strength & Mass
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Football Linemen Strength & Mass 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.