Train better
Progressive overload planner
Muscles grow when you ask them to do a little more over time. Double progression is the most reliable way to do that: keep the weight until you own the top of your rep range on every set, then add the smallest increment you can.
Your exercise
Smallest jump you can make
Your 12-week plan appears here
Enter the weight you use now, your sets and your rep range. The range must go from low to high.
How it’s calculated
Double progression
Pick a rep range (e.g. 8–10). Each session, try to add a rep somewhere. When every set reaches the top of the range, add weight and start again at the bottom. Progress is earned, never assumed.
Increments
Use the smallest jump available: 2.5 kg (5 lb) on lower-body barbell lifts, 1–2.5 kg on upper-body lifts, the next dumbbell for isolation work. Big jumps stall progress sooner.
Deloads
A lighter week every 4–8 weeks lets fatigue drop so fitness can show. Optional here — use it if progress stalls or joints complain.
Full sources and limitations are on the methodology page. Estimates are for healthy adults and are not medical advice.
Questions
What if I cannot add a rep?
Repeat the session. If you stall three sessions in a row, reduce the load ~10% and build back up, or check sleep and calories.
Should I add weight every session?
Only as a beginner, and only on big lifts. Everyone else progresses reps first.