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Intermediate Weightlifting
Intermediate Weightlifting is an intermediate Olympic weightlifting program that runs 8 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
An 8-week Olympic weightlifting program for lifters who own the positions. Four sessions per week building snatch and clean & jerk volume in block 1 then sharpening to heavy doubles and singles in block 2.
At a glance
| Discipline | Olympic Weightlifting |
| Experience level | Intermediate |
| Length | 8 weeks |
| Training days | 4 per week |
| Equipment | Barbell + Platform |
| Loading | Percentage of 1RM or RPE on the classic lifts, resolved live from your 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 8 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 Weightlifting
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Intermediate Weightlifting. It is free on iOS, Android, and the web, with your data synced across all three.