Home / Programs / Intermediate Powerlifting
Intermediate Powerlifting
Intermediate Powerlifting is an intermediate powerlifting 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 powerlifting program for lifters with a year+ of consistent training. Four sessions per week split across heavy squat, heavy bench, heavy deadlift, and volume upper. Three blocks progress from hypertrophy through strength to a heavy double peak.
At a glance
| Discipline | Powerlifting |
| Experience level | Intermediate |
| Length | 12 weeks |
| Training days | 4 per week |
| Equipment | Full power gym |
| Loading | RPE targets per block; you choose the weight. |
| 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 12 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 Intermediate Powerlifting
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Intermediate Powerlifting 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.