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Powerlifting Foundations
Powerlifting Foundations is a beginner powerlifting program that runs 8 weeks at 3 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 beginner powerlifting program. Three sessions per week introducing the competition lifts in two blocks: sets of eight at RPE 6 first, then 5x5 at RPE 7. You choose the weights and add load as the RPE allows. Builds the patterns before the load.
At a glance
| Discipline | Powerlifting |
| Experience level | Beginner |
| Length | 8 weeks |
| Training days | 3 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 8 weeks are grouped into 2 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 Powerlifting Foundations
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Powerlifting Foundations 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.