Enter your current lift data and get a science-backed 8-week progression plan — with weekly weight targets, rep schemes, and plateau warnings tailored to your experience level.
Your personalized week-by-week progression plan. Each row shows the exact weight, reps, and sets to target that week.
| Week | Weight | Reps × Sets | Est. 1RM | Tag | Focus |
|---|
Your theoretical one-rep maximum, calculated using the Epley formula. Use this to track strength over time and to set appropriate training percentages.
The amount of weight added each time you progress. Smaller increments are appropriate for upper body lifts and more experienced lifters.
The number of working sets per session aligned with your goal. Strength work uses more sets at lower reps; hypertrophy uses moderate sets and reps.
Planned reduction in volume and intensity every 4th week. Deloads prevent accumulated fatigue from masking fitness gains and reduce injury risk.
You've earned a weight increase this week. You hit the top of your rep range — now add weight and reset to the bottom of your rep range.
Your goal this week is to add one more clean rep. Don't increase weight yet — progressive overload can come from more reps at the same weight.
Built on established exercise science principles used by coaches worldwide.
We use the Epley formula to estimate your one-rep max from your working weight and reps:
Progression speed is matched to your training age. Beginners adapt fastest and can add weight weekly. Advanced lifters require longer adaptation cycles.
For intermediate lifters, we use the double progression model — increase reps within your target range, then add weight and reset. This extends the time at any given weight.
Every 4th week, volume and intensity drop by ~20–25%. This clears fatigue and allows your nervous system to consolidate adaptation — leading to stronger performance peaks.
Lower body lifts get larger jumps (5 lbs / 2.5 kg) since those muscle groups are stronger. Upper body lifts use smaller increments (2.5 lbs / 1.25 kg) to avoid stalling.
For lifters with 2+ years of training, we use undulating periodization — alternating between volume, moderate, and heavy weeks to drive adaptation from multiple angles.
When you can no longer add 5 lbs without breaking form, invest in fractional plates (0.5–1.25 lb). Micro-loading extends linear progression for months beyond where most lifters stall — especially on upper body lifts like overhead press.
Hitting "8 reps" means nothing if you had 4 left in the tank versus 0. Train to 1–2 reps in reserve (RIR) on most sets. This ensures you're creating enough stimulus to drive adaptation without burning out your recovery capacity prematurely.
Counterintuitively, the best time to deload is when you feel strong and want to keep pushing. Fatigue accumulates before you consciously feel it. Stick to your planned deload schedule and you'll come back to post-deload PRs more often than not.