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Starter Dumbbell

Beginner 12 weeks 3 days/week General Strength & Hypertrophy

Starter Dumbbell is a beginner general strength program that runs 12 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

A 12-week beginner program using only dumbbells. Three full-body sessions per week across 3 progressive blocks, building volume, then intensity. No barbell required.

At a glance

Discipline	General Strength & Hypertrophy
Experience level	Beginner
Length	12 weeks
Training days	3 per week
Equipment	Dumbbells only
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.

Load Starter Dumbbell 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 Starter Dumbbell

Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Starter Dumbbell 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.

Load Starter Dumbbell free →