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Intermediate Full Body
Intermediate Full Body is an intermediate general strength program that runs 12 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 12-week program for experienced lifters. Four sessions per week split across squat, push, hinge, and pull days. Higher volume with progressive overload across three intensity blocks.
At a glance
| Discipline | General Strength & Hypertrophy |
| Experience level | Intermediate |
| Length | 12 weeks |
| Training days | 4 per week |
| Equipment | Barbell + Dumbbells + Cables + Machines |
| Loading | Percentage of 1RM or RPE, resolved live from your training 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.
Start Intermediate Full Body
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Intermediate Full Body. It is free on iOS, Android, and the web, with your data synced across all three.