Progressive Overload Calculator
Build a week-by-week progressive overload plan for one lift using linear load increases, RPE targets or double progression.
If technique breaks down, pain appears, or recovery cannot keep up with the block, reduce load instead of adding weight automatically.
Progression chart
Plan for 8 weeks
| Week | Load (lb) | Sets | Reps | % of 1RM | Note |
|---|---|---|---|---|---|
| 1 | 155 | 5 | 5 | 69% | |
| 2 | 160 | 5 | 5 | 71% | |
| 3 | 165 | 5 | 5 | 73% | |
| 4 | 100 | 2 | 3 | 44% | Deload |
| 5 | 175 | 5 | 5 | 78% | |
| 6 | 180 | 5 | 5 | 80% | |
| 7 | 185 | 5 | 5 | 82% | |
| 8 | 110 | 2 | 3 | 49% | Deload |
Plan progressive overload
English intent is a practical progression planner, not just a translated load table. Lifters expect weekly loads, RPE or rep-range logic, and deload handling.
Linear mode adds a fixed weekly load unless the week is marked as a deload.
Pick a progression style
- Linear progression is easiest for newer lifters and simple strength blocks.
- RPE progression adjusts intensity from a known or estimated 1RM.
- Double progression works well when reps should climb before adding load.
Frequently Asked Questions
Sources and References
- Progressive Overload CalculatorRPE Calculator Suite
- Program DesignNSCA
- Resistance Training for Health and FitnessACSM
Calculations are based on the listed reference sources. Links open in a new tab.
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