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Intermediate Strongman

Intermediate 12 weeks 4 days/week Strongman

Intermediate Strongman is an intermediate strongman 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 strongman program for lifters with implement experience. Four sessions per week covering overhead pressing, squatting with loading events, deadlift with carries, and a conditioning medley day.

At a glance

Discipline	Strongman
Experience level	Intermediate
Length	12 weeks
Training days	4 per week
Equipment	Full strongman gym, Log + Viking + Atlas Stones + Yoke + Kegs + Tire + Sled
Loading	RPE and event loading by weight, reps, distance, or time.
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. 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.

Load Intermediate Strongman as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Start Intermediate Strongman

Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Intermediate Strongman. It is free on iOS, Android, and the web, with your data synced across all three.

Load Intermediate Strongman free →