Progressive Overload Planner

How this is worked out

Load builds either by a fixed percentage or a fixed weight each week, then rounds to the smallest increment you can actually load.

Deload weeks drop to 85% of the working weight while keeping sets and reps the same. Crucially, the underlying progression keeps running underneath — a deload is a dip in the plan, not a reset of the block, so week 5 picks up where week 3 left off.

Linear progression is a beginner’s privilege. If the projected gain across the block exceeds about 40%, the plan is almost certainly optimistic for anyone past their first year of training.

Information only — not medical advice. These are estimates from population-level formulas, not a substitute for professional assessment. See our full disclaimer.