Progressive Overload Planner
Enter starting weight and weekly increase to map out a training block.
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How to Plan Progressive Overload
Progressive overload is the gradual increase of stress placed on the body during training. It is the fundamental principle of getting stronger over time.
The simplest approach is linear progression: add a fixed amount of weight each week. Include a deload week every 3–4 weeks to allow recovery and prevent overtraining.
Progressive overload — systematically increasing training stimulus over time — is the primary driver of strength and muscle gain. The calculator helps you plan small, consistent increases across a training cycle.
Common progression schemes: linear progression adds a fixed amount each session (e.g., 5 lbs on squat and deadlift, 2.5 lbs on upper body lifts). This works well for beginners who can progress every session. Intermediate lifters typically run weekly progressions; advanced lifters may progress monthly.
Percentage-based loading: if current training max is 200 lbs, a standard 4-week wave runs 70% (140), 75% (150), 80% (160), 85% (170) in subsequent weeks. The next cycle resets at a slightly higher training max — typically 5–10 lbs for lower body, 2.5–5 lbs for upper body.
Deload weeks (every 4th or 5th week) use 40–60% intensity to allow recovery and supercompensation. Skipping deloads accumulates fatigue that eventually stalls progress — a well-timed deload results in better subsequent performance than grinding through fatigue.
See also: 1RM Calculator · Training Volume Calculator